WEEK 9
Warm Up:
Scoops: 8 steps each side
Lunge with side reach: 8 each side
Side lunge: 8 each side
x 3 rounds
Scoops
Lunge with side reach
Side lunges
WORKOUT A
Superset: high plank & elevated lunge progressions
High plank reach (superset with bottom-up elevated lunges)
Reps: 6 - 8 / Set: 3 - 4
Tips & details:
Think inch worms, except arms are reaching (way) above your head in the high plank position.
Hold each high plank position for 2-3 seconds.
Engage the glutes, lats…. protecting your back.
Bottom-up elevated lunges (superset with High plank reach)
Reps: 8 - 10 / Sets: 3 - 4
Tips & details:
Elevated lunge were performed in block 1. This time, we’re starting from the ground up.
Starting position: knee on the ground, muscles generally unengaged as you would in any other starting position. Ensure that your pushing foot is flat.
To maximize the hamstring / glute strech of the front leg, lean forward slightly at the start of each rep, and stand up straight at the top.
Too easy? Add weight. Too hard? Have a chair in fron of you.
Conditioning & Core
Ladder:
Skipping 10, 20, 30, 40, 50
Long jump 1, 2, 3, 4, 5
Reverse bear crawl : back from long jump end point
Skipping: 10, 20, 30, 40, 50
Long jump: 1, 2, 3, 4, 5
Reverse bear crawl: back From long jump end point
WORKOUT B:
Superset: side lunge & reverse fly progression
Side lunges (superset with Reverse flies)
Reps: 10 - 12 / Set: 3 - 4
Tips & details:
For the first week of side lunges, keep the foot of the straight leg flat, facing forward.
Try to lunge low enough to get your thigh parallel to the floor. It may help having a seat behind you, and slightly touch the seat with your glutes.
Want more challenge? Hold weight in your other hand. Need help? Perform the exercises with arms straight out, in front of the kitchen counter for support.
Reverse flies (superset with side lunges)
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”.
Core & Cardio:
5 rounds:
12 x v-sit twist each side
6 x OH roll ups Left / 6 x OH roll ups Right
25 x air squats
V-Sit Twist
Overhead Roll-up
Air squats
WORKOUT C:
Superset: push-up & sumo hip hinge progressions
Ground-up Push-Up (superset with sumo hip hinge)
Reps: 6 - 8 each / Set: 4
Tips & details:
Lay on the floor, hands flat on the ground under your armpits.
Before pushing up, try to lift the hips slightly off the floor first.
Now push. It’s not easy.
To hard? Perform wih hands on a couch, stairs or anything sturdy object.
Sumo hip hinge (superset with ground-up push-ups)
Reps: 10 - 12 / Set: 3 - 4
Tips & details:
Think sumo deadlifts.
Avoid having knees to back as you push the hips back. Allow the hamstrings to fully stretch.
Grab some weight; week 9 will be pretty easy.
Conditioning & Core:
Back to TABATAS:
20 seconds of work
10 seconds of rest
x 8
Burpees
High knees