WEEK 5
Warm Up:
10-12 repetitions each, each side (if applicable)
Repeat if necessary
Cat / Camel
Upward dog to Downward dog
Scorpion
Standing rotations
Wall angels
WORKOUT A
Superset: thruster & handstand progressions
Single leg glute bridges (superset with inch worms)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
While pushing down on the ground, try to distribute your weight equally throughout the foot. (not just your toes or just your heels).
Engage your glutes and hamstrings as you lift, keeping the hips aligned with each other.
It’s very tempting to arch your back in order to get more height: avoid this by engaging your core, glutes to maintain a neutral spine.
For an additional challenge, place weight on your hips.
Inch worms (superset with single let glute bridge)
Reps: 8 -12 total / Sets: 3 - 4
Tips & details:
The goal of this exercise is to get you comfortable with being upside down, holding your body weight. Try to achieve this by getting your hips as heigh as possible, and forward on top of your head. Carefully, of course :)
You can either go from picture 1 to picture 3 and back to the position in picture 1, or walk up to your hands from the high plank (which will make you move forward in each rep).
As always, engage your core!
Tabata Core:
20 s work
10 s rest
x 8
Deadbug
Flutter kicks
Toe touches: keep legs up
Plank with side taps
WORKOUT B:
Superset: single leg deadlift & v-sit progressions
Single leg deadlift (superset with v-sit)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
Start with your knees aligned, one foot flat on the wall behind you.
While pushing your hips back into your hinge, ensure that your knees stay alignment with each other.
Engage your glutes and core, keeping that neutral spine.
Want more challenge? Hold weight.
V-sit (superset with single leg deadlift)
Reps: 20-30 seconds / Set: 3 - 4
Tips & details:
Open the chest by keeping the shoulder down and back. No slouching allowed.
Engage your glutes; this will help.
Heels are on the floor for this week’s v-sit.
Remember to breathe :)
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?
Burpees
Skipping with an invisible rope
WORKOUT C:
Superset: lunge & dip progressions
FRONT LUNGE (superset with tricep dip)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
As pictured, keep the front foot flat on the ground
For more assistance with balance, keep the staggered stance between repetitions
For more advanced, start with feet together, step forward into your lunge, and push back to have your feet together again.
Want more challenge? Hold weight.
TRICEP DIP (superset with FRONT LUNGE)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
Try to keep your back close to the chair or couch that you’re using for the exercise.
Only lower to accommodate your shoulder’s comfortable range of motion (you should not feel pain in the shoulder joint)
Your feet are flat on the ground in order to assist with your legs if necessary.
Conditioning & Core
Sumo burpees x 45 seconds
Rest 15 seconds
Plank tuck & twist x 5 each side
Rest 15 seconds
Repeat 5 times