WEEK 2
Warm Up:
45 seconds each x 2 of the following
1.a) Windshield wipers (with 1.B, back and forth)
1.B) Windshield wipers (with 1.A, back and forth)
2. HOLD HIP STRETCH - 45 seconds each side
3. GLUTE BRIDGES: up and down
4.a) Deadbug: starting position
4.b) Deadbug: alternate sides for 45 seconds
WORKOUT A
Superset:
Elevated lunges - Paced (superset with push-ups, below)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
SLOWLY lower into your lunge (about 3 counts), full stretch, then push up FAST.
For advanced: add weight
For more help: Hold on to the back of a chair, or repeat Week 1 Workout A
More tips down below, in Week 1 Workout A
Deep push-ups - Paced (superset with elevated lunges, above)
Reps: 8 -12 / Sets: 3 - 4
Tips & details:
SLOWLY lower yourself to the floor, and push up FAST.
If you can’t push -up fast on your toes, keep the knees on the floor on the way up.
If can’t lower yourself down using the 3 second rule, keep knees down.
More tips down below, in Week 1 Workout A
Conditioning:
Split Jumps
20 s work
10 s rest
x 8
Leg Raises
20 s work
10 s rest
x 8
Long jump & Crawl back
20 s work
10 s rest
x 8
WORKOUT B
Superset:
Single leg seat-to-stand (superset with unilateral lat reach, below)
Reps: 8 - 12 each side / Set: 3 - 4
Tips & details:
Prior to standing, avoid swaying back to create momentum to stand up.
Similarly, avoid leaning forward too much.
As always, your heel should stay in contact with the floor throughout the repetitions.
For more help: have both arms extended in front of you. In general, the closer your arms are to you, the more difficult the exercise.
Too easy? Add weight.
Unilateral lat reach (superset with single leg seat-to-stand, below)
Reps: 8 - 12 each side / Set: 3 - 4
Tips & details:
Try to maintain a straight arm throughout the repetitions.
Engage your core - this will help.
For more help: your other arm can be placed on the floor in front of you, pushing as necessary.
Too easy? A thinner towel will make this more challenging.
Conditioning:
For reps, alternating between 2 exercises:
“Box” Jumps or Step Ups
15 s (15 s Thrusters)
30 s (30 s Thrusters)
45 s (45 s Thrusters)
60 s (60 s Thrusters)
45 s (45 s Thrusters)
30 s (30 s Thrusters
15 s (15 s Thrusters)
Repeat 2 times, totalling 16 minutes of work.
Creative Thrusters
15 s (15 s Box jumps)
30 s (30 s Box jumps)
45 s (45 s Box jumps)
60 s (60 s Box jumps)
45 s (45 s Box jumps)
30 s (30 s Box jumps)
15 s (15 s Box jumps)
Repeat 2 times.
WORKOUT C
Superset:
Gliding Curtsy Lunges (superset with plank tucks, below )
Reps: 8-12 / Sets: 3-4 / Weight: optional
Tips:
The point of the glider (towel) is to force your body weight to be distributed forward. To protect your groin muscles, avoid shifting back.
In order to enhance the tension in the front leg, and to have control of the movement, slightly lean forward.
Think of maximizing the stretch in the front glute. This can be done by lowering your back knee to the floor or inching across slightly more.
For the basic, click HERE for Week 1 Workout C (scroll down)
Plank Tucks (superset with gliding curtsy lunges, above)
Reps: 8 -12 / Set: 3 - 4
Tips:
Lift the hips slightly to allow the knees to tuck underneath.
Remember: engage the abdominals as you’re doing this, even (especially) on the way back. Your spine will love you for it.
To add challenge, slow it down on the way back to a straight back. Tuck in fast, move back slow.
For the basic, click HERE for Week 1 Workout C (scroll down)
Conditioning:
10 Minutes: Every Minute on the Minute
Burpees
Minutes 1: 10 consecutive burpees
Minutes 2: 10 consecutive burpees
Minutes 3: 10 consecutive burpees
Minutes 4: 10 consecutive burpees
Minutes 5: 10 consecutive burpees
Minutes 6: 10 consecutive burpees
Minutes 7: 10 consecutive burpees
Minutes 8: 10 consecutive burpees
Minutes 9: 10 consecutive burpees
Minutes 10: 10 consecutive burpees