Week Four - Upper Body Workout - Full Body Power & Strength
Full Body Power & Strength
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30m
Mobility/Stability
Thread the needle
Seated twist
Child’s pose
High knees
Circuit 1 - 4 sets - 15 reps - 1 min rest in between exercises
Hammer Curls (Dumbbells or heavy water bottles)
Neutral Grip Row - (Dumbbells or heavy water bottles)
Skull Crushers (Dumbbells or heavy water bottle)
Circuit 2 - 2 sets - 10 per side - 1 min rest in between sets
Plank with arm raise
Rear delt flys (20 total)
Core Finisher - 2 min
X1 V-sit toe taps (supported or hold)
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Week Four - Full Body Workout - Full ...
Warm Up
Pigeon Stretch
Figure 4 stretch
Childs poseLadder 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)
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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...
