Week Two - Lower Body Workout - Full Body Power & Strength
Full Body Power & Strength
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34m
Mobility/Stability
Figure 4 internal rotation stretch
90-90 hip waves
Garland squat with alternating arm reach
Mains - 3 sets - 30 sec rest
A1 - 1 ½ Squat - 12 reps
Superset 1 - 3 sets - 30 sec rest
C1 Bench or chair step ups (6 per side)
C2 “Around the world” lunges (10 around the worlds)
Superset 2 - 3 sets - 15 reps - 30 sec rest
D1 Glute bridge with pause at the top
D2 Glute bridge march
Core Finisher - 3 min
X1 plank rotation (every 30 sec; rotate side-front-side)
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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 - 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 ...
