WEEK 16
Warm Up:
10-12 repetitions each, each side (if applicable)
Repeat if necessary
CAT / CAMEL into UPWARD DOG TO DOWNWARD DOG
SCORPION into SCORPION
WORKOUT A
Superset: pike & curtsy lunge progressions
Pikes (superset with jumping curtsy lunges)
Reps: 8 - 10 / 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).
NEW THIS WEEK: lift your hips as high as you can, while engaging your core. Slide feet as far in as you can. Head between arms.
jumping CURTSY LUNGEs (SUPERSET WITH pikes)
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.
NEW THIS WEEK: add a jump!
As always, protet your knee by ensuring that it is directed the same way as your foot.
Conditioning & Core:
6 rounds:
15 x towel “burpee”
15 x towel sit-ups
WORKOUT B:
Superset: Turkish get-ups & squat progression
Turkish get-ups (superset with weighted 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).
stand up, and descent
NEW THIS WEEK: Add weight
Weighted 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).
Jump! As you land, hold each squat for a full second before your next rep.
NEW THIS WEEK: Add weight
Conditioning:
Unilateral work:
15 x single arm KB swings (R)
15 x single arm KB swings (L)
15 x singe arm clean / press (R)
15 x singe arm clean / press (R)
15 x bent over row (R)
15 x bent over row (R)
Time cap: 15 minutes
Step ups: same side, then switch
Elevated walk-ups
tricep dips
WORKOUT C:
Superset: lat reach & roll-up progressions
Front facing Lat reach (superset with weighted roll-ups)
Reps: 5 - 6 each side / Set: 3 - 4
Tips & details:
Different starting position for this final week of progressions: front facing, on knees.
Reach as far out in fron of you with 1 arm, only as your shoulder strength and mobility allows. Engage your core.
The other arms is bent to your side, as in a push-up.
Try to maximize the use of the reaching arm on the way up. Of course, your push-up arm will help (probably a lot).
Weighted Roll-ups (superset with front dacing lat reach)
Reps: 10 - 12 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.
NEW THIS WEEK: add weight.
Conditioning:
2 burpees + 30 seconds skipping
4 burpees + 30 seconds skipping
6 burpees + 30 seconds skipping
8 burpees + 30 seconds skipping
keep adding 2 more burpees
How far can you get in 10 minutes?
