Week Five - Lower Body Workout - Full Body Power & Strength
Full Body Power & Strength
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30m
Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 reps
Mains - 3 sets - 30 sec rest
A1 Squat 12 reps (Option to Squat to Bench, BW, Goblet)
Superset 1 - 3 sets - 12 reps - 30 sec rest
C1 Reverse Lunge
C2 RDLs
Superset 2- 3 sets - 10 per side - 30 sec rest
D1 Step Ups
D2 Hip Thrusts
Core Finisher - 2 min
X1 Bird Dogs
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Week Five - Upper Body Workout - Full...
Mobility/Stability
Supine Bent Knee Windmills
Supine Floor Slides
Quadruped Scap RetractionsCircuit 1 - 4 sets - 15 reps - 30sec-1 min rest in between exercises
1 ½ Bicep Curls (Dumbbells or heavy water bottles)
Neutral Grip Row (with 2 second pause) - (Dumbbells or heavy water bottles)
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Week Five - Full Body Workout - Full ...
Warm Up
Downward Dog Kicks
Cobra with Neck ExtensionLadder Circuit - 16, 14, 12, 10 - 1 min rest after each set
Bird Dog Row
Squat Thrusters
Overhead Plate/Weight Lunges
Front Loaded Goodmornings
Tall Kneeling Tricep ExtensionsFinisher - 1:30min
Deadbug Glute Bridge -
Week Six - Lower Body Workout - Full ...
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 (option to band or add ankle weights)
D...
