WEEK 11
Warm Up:
Picture 1 - 2: hold each position for 45 - 60 seconds.
Picture 3 & 5: 2 sets of 45 seconds each.
Hip stretch
Chest/Shoulder stretch: up / down if necessary
Hip flexor stretch: up / down
Back warm up
Side hops
WORKOUT A
Superset: elevated lunge & high plank progressions
Weighted elevated lunges (superset with side plank hold)
Reps: 8 - 12 each side / Sets: 3 - 4
Tips & details:
This week, we add weight and still start from the ground (sense the theme?)
Lean forward at the bottom slightly, holding your weights down to your side or at your chest.
side plank hold (superset with weighted elevated lunges)
Reps: 20-30 seconds each side / Set: 3 - 4
Tips & details:
Remember last week’s swivel? This week, hold each side for 20-30 seonds.
For more challenge, elevate your feet on a solid object (displayed).
For the safety of your supporting shoulder joint, ensure that your arm is vertical directly under your shoulder. Keep space between your shoulder and ear.
Conditioning:
10 rounds:
Toe taps (lower) x 5 each leg
Toe taps (higher) x 5 each leg
Jumps x 5
Rest as necessary
Toe taps: lower
Toe Taps: higher
Jumps
WORKOUT B:
Superset: side lunge & reverse fly progression
Weighted Side lunges with hip rotation (superset with Overhead Reverse flies)
Reps: 10 - 12 each side / Set: 3 - 4
Tips & details:
For the third week of side lunges, Rotate your straight leg so that your toes are pointing up like last week. Add weight this time, without compromising depth of the lunge.
Trick: It may help having a seat behind you, and slightly touch the seat with your glutes.
Overhead Reverse flies (superset with weighted side lunges with hip rotation)
Reps: 10 - 12 / Set: 3 - 4
Tips & details:
Starting position: hinge at the hips as though getting into a deadlift. Keep your spine neutral.
Grab some weight (get creative).
Open the chest and squeeze your shoulder blades as you “fly”. Once up there, reach overhead (engage your core!), and then reverse the movement to your starting position.
You will not need to hold anything too heavy in this exercise.
Conditioning & Core:
Timer: 15 minutes
100 skips
20 squat presses (10 each side)
20 sit-up twists (10 each side)
How many rounds did you achieve?
Skipping
Squat press
Sit-up twist
WORKOUT C:
Superset: sumo hip hinge & push-up progressions
Weighted Overhead Sumo hip hinge (superset with side-to-side push-ups)
Reps: 10 - 12 / Set: 3 - 4
Tips & details:
Protect your back: test out the appropriate weight by starting with a lighter object.
hips are pushed back while knees stay in place. Hamstrings will feel a good stretch.
Keep your head situated between your arms, rather than looking ahead throughout the movement.
Side-to-side Push-Up (superset with weighted overhead sumo hip hinge)
Reps: 6 - 8 total / Set: 4
Tips & details:
Start with your hands side by side, and feet together.
Engaging your core, take a step to the side with your hand and foot, followed by the push-up descent.
Once the push-up is complete, bring your hands and feet together again and perform on the other side. .
Conditioning & Core:
45 seconds of work / 15 seconds of rest x 5 sets:
Lateral jumps
High knees
Leg raise with crunch
Lateral jumps
High knees
Leg raise with crunch