Week Two - Full Body Workout - Full Body Power & Strength
Full Body Power & Strength
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26m
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 to Front Raise
Finisher - 1 min max reps
X1 - Burpees
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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... -
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 - Full Body Workout - Full...
Mobility/Stability - 5 min
1 min - jumping jacks
1 min - arm circles
1 min - garland squat with reach
2 min - mobility flow (bird dog, child’s pose)Triset - 3 sets - 12 reps - 1:30 rest
Squat with a side crunch
Inchworms
Glute Bridges
Burpee (high plank shoulder tap added)Finisher - AMRA...
