Week Four - Full Body Workout - Full Body Power & Strength
Full Body Power & Strength
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18m
Warm Up
Pigeon Stretch
Figure 4 stretch
Childs pose
Ladder Circuit - 16, 14, 12, 10 - 1:30 min rest after each set
Squat Jacks
Bear crawl hold with alt knee taps (reps per side)
Renegade Row (use dumbbells or heavy object to row)
Reverse lunge with alt. bicep curl (use dumbbells or water bottles)
Finisher - 1:30min
Bicycle Crunches
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Week Five - Lower Body Workout - Full...
Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 repsMains - 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 RDLsSuperset 2- 3 sets - 10 per side - 30 sec r...
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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)
Sk... -
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
