Week One - Full Body Workout - Full Body Power & Strength
Full Body Power & Strength
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21m
Mobility/Stability - 5 min
1min - high knees
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)
Triset - 4 sets - 12 reps - 1:30 rest
Squat Thrusters
Tricep kickbacks
Goblet squat
Finisher - AMRAP - 1 min - 2 sets
X1 - Mountain Climbers
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Week Two - Lower Body Workout - Full ...
Mobility/Stability
Figure 4 internal rotation stretch
90-90 hip waves
Garland squat with alternating arm reachMains - 3 sets - 30 sec rest
A1 - 1 ½ Squat - 12 repsSuperset 1 - 3 sets - 30 sec rest
C1 Bench or chair step ups (6 per side)
C2 “Around the world” lunges (10 around the worlds)... -
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...
