WEEK 15
Warm Up:
30-40 seconds each x 2 of the following:
LOW/HIGH LUNGE (up and down). Hold the last lift into torso rotations
Air squats, into LOW plank
WORKOUT A
Superset: pike & curtsy lunge progressions
Side to sdie Sliding tucks (superset with paced ground-up curtsy lunge)
Reps: 8 - 10 each side / Sets: 3 - 4
Tips & details:
Start in a high plank.
Place a towel under your feet (if carpet is your only option, a plastic bag will work fine).
Rather than tucking your knees directly under you, twist your hips to the side and tuck your knees to your knees to the elbow. Straighten the legs again, back to the starting position. Repeat on the other side.
Try to lift your back, curling your spine, while executing the movement. see picture above.
paced GROUND UP CURTSY LUNGE (SUPERSET WITH side-to-side sliding tucks)
REPS: 8 - 10 EACH SIDE / SET: 3 - 4
TIPS & DETAILS:
START AT THE BOTTOM PART OF THE CURTSY LUNGE, WITH YOUR KNEE ON THE FLOOR.
This week, come up fro the lunge fast, and slow down on the descent.
The goal is to try to slowly lower the knee to the floor before the foot. It’s tough, but try.
Conditioning:
Flip a coin!
Perform 5 / 10 / 15 / 20 / 25 / 20 / 15 / 10 / 5 reps (totalling 9 rounds):
Heads: Jump squats
Tails: sit-ups
WORKOUT B:
Superset: Turkish get-ups & squat progression
Turkish get-ups (superset with hold jump squats)
Reps: 5 - 6 each side / Set: 4 - 5
Tips & details:
Find a flat, light object (like a book or old CD)
Throughout the movement, the object should stay balanced on your palm by reaching your arm up toward the ceiling. Do no grip the object :)
Start by laying on the floor, one knee bent (the side of the raised arm). Leg placed about 90 degrees from each other.
Then, sit up. The arm on the floor can assist, if needed.
From there, lift the hips, shifting most of your weight onto the supporting arm, and the bent leg. The other leg is completely straight.
balancing from your main contact points with the floor, bring your straight leg underneath your lower hip in order to get yourself in a low lunge (lower right part of the photo).
NEW this week: stand up, and descent.
Hold jump Squats (superset with turkish get-ups)
Reps: 10 - 12 each side / Set: 3 - 4
Tips & details:
Feet positioning for each squat: about shoulder width apart. A good measure is alining the inside of your feet with the armpits. Toes: slightly out (very slightly).
As you sit back and down, try to turn the knees out, creating space for your body to dip down. The trick is to do this without the feet following suit. It may help being barefoot (no sliding).
NEw this week: Jump! As you land, hold each squat for a full second before your next rep.
Conditioning:
Tabata day! 20s ON / 10s OFF, alternating between 3 exercises (rather than sticking to 1), until 8 round of each has been completed.
Step ups: set 1, 3, 5, 7 with left leg, set 2, 4, 6, 8 with right leg.
Elevated walk-ups
Tricep dips
Step ups: same side, then switch
Elevated walk-ups
tricep dips
WORKOUT C:
Superset: lat reach & roll-up progressions
Lat reach with high lift (superset with overhead roll-ups)
Reps: 6 - 8 / Set: 3 - 4
Tips & details:
laying on your side, set the Glider (or a towel) under your hand.
Reach as far out as your shoulder strength and mobility allows. Engage your core.
Try to avoid collapsing your shoulder toward your ear.
NEW THIS WEEK:, add a side plank on the feet between each rep.
Overhead Roll-ups (superset with lat reach) with high lift
Reps: 8 - 10 total / Sets: 3 - 4
Tips & details:
for the third week of roll-up progressions, The feet are not hooked. Arms are reach toward the ceiling for the entire set (or try to).
As usual, Imagine that your lifting your upper body from the floor one vertebrae at a time, with control.
Slower = more difficult.
Conditioning:
5 rounds:
30 seconds of jumping lunges
30 seconds of mountain climbers
30 seconds of v-sit variation
30 seconds of rest
Jump lunges
Mountain climbers: with gliders
V-SIT: 4 Variations (try each, or stick with one of them).