WEEK 8
Warm Up:
Stretches x 2-3 sets:
Alternate between hip flexor to hamstring stretch every 5 seconds for a full minute.
Seated twist, 1 minute.
Hip / Hamstring switch
Seated twist
Mobility x 2-3 sets:
Kneeling twist x 10 each side
Side plank lift (up and down, on knee) x 10 each side
Kneeling twist
Side plank lifts
WORKOUT A
Superset: thruster & handstand progressions
Weighted Thrusters (superset with kick-up handstands)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
Just like previous weeks, try to distribute your weight equally throughout your feet (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.
Kick up handstands (superset with weighted thrusters)
Reps: 4 -6, 5 - 10 second hold / Sets: 3 - 4
Tips & details:
Of all the weeks, this one may be the most intimidating if you’re a first-timer. Remember to keep your arms straight as you kick up.
Not ready or getting tired afte a few reps or sets? Revert back to week 3. You’re head in important :)
As displayed in the IG/FB video post, you can reassure your position in relation to walk earlier with one leg bent as you kick up, rather than both legs straight.
When upside down, Keep you head between your arms. avoid arching your back by engaging the abDominals, glutes….everything.
Conditioning & Core
Tabatas: 3 exercises
Curtsy lunges / squat mix
High jump
Pillow toss
Curtsy lunges / squat mix: start with a cursty, into a squat, and into a cursty on the other side.
High jump: jump over an object, trying to get your feet as high off the ground as possible.
Pillow toss: start with 2 pillows on your shins, crunch up to remove 1, then 2, then place them back one by one. Repeat.
WORKOUT B:
Superset: single leg deadlift & v-sit progressions
Advanced Single leg deadlift (superset with overhead v-sit)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
For this week’s single-leg deadlifts, the pelvis will be set in place by holding your foot. When hinging, how far can you get?
To protect your knee and maximize the hamstring stretch, keep the balancing knee over your ankle/foot. Avoid pushing your knee backwards.
Want more challenge? Hold weight in your other hand.
Overhead V-sit (superset with advanced single-leg deadlift)
Reps: 20-30 seconds / Set: 3 - 4
Tips & details:
The set up: Open the chest by keeping the shoulder down and back. No slouching allowed.
pretty straight-forward….
Conditioning & Core
Pyramid:
start with 20 seconds each (step-ups will be 20 seconds one side, then 20 seconds the other)
then up to 30 seconds each
then 40 seconds
continue adding 10 seconds up until 60 seconds.
…and then back down to 20 seconds each,
1 round is 10 minutes of work. Repeat if you dare :)
Step-ups (staying on the same side)
Push-up into side plank
WORKOUT C: Coming soon
Superset: lunge & dip progressions
Jumping LUNGEs (superset with elevated tricep dip)
Reps: 8 - 12 each / Set: 3 - 4
Tips & details:
Try to get your back knee as close to the floor in each rep.
Switch your legs in the air. Get some height!
Pretty straight-forward.
To easy? Hold some weight.
Elevated TRICEP DIP (superset with jumping LUNGEs)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
Justli ke week 1-3, Try to keep your back close to the chair or couch that you’re using for the exercise. Your shoulder joints will appreciate it.
Same disclaimer: Only lower to accommodate your shoulder’s comfortable range of motion (you should not feel pain in the shoulder joint)
Smile.
Conditioning & Core:
Burpees for time: as many as you can in 60 seconds
Rest 30 seconds
15 x static leg raise with split kicks
Repeat 5 times
Burpees
Statice Leg raise split