Week Two - Upper Body Workout - Full Body Power & Strength
Full Body Power & Strength
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27m
Mobility/Stability -
30 sec world’s greatest stretch
30 sec inchworm to push-up
Main - 4 sets - 1 min rest
Bench press - neutral grip - 10x
Or
Incline push-up (12x)
Superset - 3 sets - 15 reps - 1min rest
Tricep kickbacks
Chest fly
Supplementary - 3 sets - 20 reps - 30 sec rest
Skull crushers
Finisher - AMRAP - 1min
Mountain climbers
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Week Two - Full Body Workout - Full B...
Mobility/Stability
1 min - jumping jacks
30 sec - butterfly stretch
30 sec - sprinter pose calf stretch (L)
30 sec - sprinter pose calf stretch (R)
1min - mobility flow (bird dog, child’s pose)Main - 4 sets - 12 reps - 1 min rest
Weighted Hip Thrusts
Goblet 1 ½ squats
Tricep Dips
Lateral ... -
Week Three - Upper Body Workout - Ful...
Mobility/Stability - 5mins
30 sec - supermans
30 sec - plank taps
30 sec - bear crawl hold
1min - mobility flow (cat/cow, child’s pose)Main - 3 sets - 1 min rest
A1 Dumbbell row - neutral grip - 12 reps (option to fill backpack with water bottles or use barbell)Triset - 3 sets - 10 reps ...
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Week Three - Lower Body Workout - Ful...
Mobility/Stability
Runners Stretch (in a low lunge with a thoracic reach to the sky): 30 sec each side
Toe hold standing to crouch: 15 reps
Glute bridge: 15 repsMains - 12 reps - 3 sets - 1min rest in between sets
Squat with a 2 sec hold
Fire Hydrants
Donkey Kicks
Reverse Lunge with single...
