Week Seven - Lower Body Workout - Full Body Power & Strength
Full Body Power & Strength
•
23m
Mobility/Stability
30 sec 90/90 flow
16 Glute bridge with knee touch (8 per side)
30 sec high knees
Circuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
Squat with Pulse
Bulgarian Split Squats (Off bench or side of couch/chair) (6 per side)
RDLs (Dumbbell or Backpack)
Single Leg Glute Bridge (Dumbbell or Backpack)
Finisher - 1 min - Max Squats
Squat/Squat Jumps
Up Next in Full Body Power & Strength
-
Week Seven - Upper Body Workout - Ful...
Mobility/Stability
Thread the needle
Seated twist
Child’s poseCircuit 1 - 4 sets - 16 reps - Dumbbells or Heavy Water Bottles
Hammer Curls
Bird Dog Row
Dumbbell Pullover
Lateral to Front RaiseCircuit 2 - 2 sets - 10 per side - Dumbbells or Heavy Water Bottles
Plank with arm raise
Rear ... -
Week Seven - Full Body Workout - Full...
Warm Up
Pigeon Stretch
Figure 4 stretch
Quadruped Thoracic RotationHIIT Circuit - 40sec on | 20sec rest - 5 rounds
Squat Jacks or Squats
Bear Crawl hold with alt knee taps
Mountain Climbers
Jump Lunges or LungesFinisher - 1:30min - Max Reps
Crunches or Heel Taps -
Week Eight - Lower Body Workout - Ful...
Mobility/Stability
16 Bird Dogs
30 sec Side Reaches
30 sec -1min Garland Squat w/ side reachCircuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
Weighted Reverse Lunges
Single Leg RDLs
Goblet Squats
Hip Thrusts - option to glute bridge depending on equipmentFinisher - 1...
