https://waterfront.fit/promotions daily 0.75 2018-05-04 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1497142953493-F347VNNHDENPTFJKGKON/Stocksy_txp19148185Mjt000_Large_938952.jpg Promotions https://waterfront.fit/promotions/2018/5/22/stretch-program-day-1 monthly 0.5 2018-05-04 https://waterfront.fit/promotions/2018/5/23/calisthenics-program-day-1 monthly 0.5 2018-05-04 https://waterfront.fit/promotions/2018/5/23/endurance-program-day-1 monthly 0.5 2018-05-04 https://waterfront.fit/promotions/2018/4/30/corporate-team-building-session-promotional-rate monthly 0.5 2018-04-30 https://waterfront.fit/promotions/2018/5/1/corporate-team-building-sessions-promotional-rate monthly 0.5 2018-04-30 https://waterfront.fit/promotions/2018/4/27/open-house-fridays monthly 0.5 2018-04-11 https://waterfront.fit/promotions/2018/4/20/open-house-fridays monthly 0.5 2018-04-11 https://waterfront.fit/promotions/2018/4/13/open-house-fridays monthly 0.5 2018-04-11 https://waterfront.fit/promotions/2017/7/5/july-promotion monthly 0.5 2017-07-05 https://waterfront.fit/promotions/2017/6/1/june-promotion monthly 0.5 2017-06-11 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1497142657703-HGTKGZ2E4M3IEGVI7KYW/image-asset.jpeg Promotions - June Promotion https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1497142684141-EJV0F01XEWRKQTI9WQV8/Catalyst+Waterfront+%282%29.jpg Promotions - June Promotion https://waterfront.fit/meet-the-team daily 0.75 2026-02-28 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1654281709350-FRE8OYYPUVAPKH23R7JR/DSC_8242.jpg MEET THE TEAM https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/90228e0a-95b6-4452-8507-28e8e4a55bc5/Adam+-+Website+2025.JPG MEET THE TEAM - Adam Black Adam Black Degree of Sports & Fitness Leadership Adam fell in love with the gym after spending his whole life playing sports. Throughout that time he has competed nationally and internationally in various competitions. He has also coached provincially ranked hockey teams and top track athletes. Adam has spent time coaching fitness in Hawaii, using measurable, functional movements to improve all aspects of fitness, to a wide variety of abilities. Possessing a degree in Sport and Fitness Leadership, Adam has the skills necessary to modify and adapt any fitness program for anyone with a Chronic Disease to High level athlete, to ensure that everyone is enjoying their training and meeting their individual needs. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/465750c8-2eda-42eb-867a-f6e58280d6a3/Vicky+WEB+final+2.jpeg MEET THE TEAM - Vicky Doucette Vicky Doucette - GENERAL MANAGER Bachelor of Science in Kinesiology Certified Strength and Conditioning Specialist (CSCS) Growing up in a small town in New-Brunswick with nothing much to do but play outside, Vicky dipped her toes in many sports from figure skating to hockey to volleyball (any many more). Upon graduating high school, Vicky attended UNB in Fredericton in pursuit of her Bachelor of Science in Kinesiology. She moved to Calgary in 2006, building her career through long-term clients and a few management positions at Heavens Fitness. Most of Vicky’s clientele are either injury-recovering, or those new to the gym world; she has a drive for finding the weakest link in systems and making the fitness environment a non-intimidating setting. A pain-free, functioning body should be the default. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/304938a4-93aa-4055-a70b-1aee485f61b9/Aidan+-+Website+2025.jpg MEET THE TEAM - Aidan Della Siega Aidan’s love for health and fitness is rooted in his lifetime of sporting experience in hockey and collegiate rowing. Now that his years of competitive sport are behind him, he has a continued passion for strength and conditioning. His recently completed education in Kinesiology has opened the door for him to support others in their health and fitness goals! Aidan believes the key to a healthy lifestyle is one of balance and building a routine that you will enjoy and naturally return to. Finding activities you find fun and building them into your schedule is the easiest way to work towards your goals. In the gym he has a keen interest in well-rounded training that fully encapsulates all aspects of life, including strength, athleticism, balance, coordination, and posture. He firmly believes the work you do in the gym is best when it complements the challenges you might face day to day. He has a personal interest in the interaction between physical activity, lifestyle, and body composition and how they might contribute to, or prevent chronic and acute pain. He hopes to help clients live their best and most capable lives through thoughtful strength and conditioning activities. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/12ab9ded-4c39-4d16-9a3b-dd6d259bdd14/Ethan+Website+2025.jpg MEET THE TEAM - Ethan Ewer Ethan Ewer, NSCA-CPT As a certified NSCA-CPT and a Kinesiology student nearing the completion of his degree, Ethan brings both expertise and passion to the field of health and fitness. His journey began with years of competitive hockey, which laid the foundation for his dedication to physical performance. This evolved into a deep enthusiasm for fitness, leading him to compete in powerlifting and develop a comprehensive understanding of strength training and athletic conditioning. He is committed to helping individuals build sustainable fitness habits, empowering them to lead healthier lifestyles. Whether you're just starting your fitness journey or looking to take your performance to the next level, Ethan is here to support and guide you every step of the way. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1634916132541-P0T9DY80DPZECZ07XA6P/Website_RN.jpg MEET THE TEAM - Ruth Norfolk Strength & Conditioning Coach Bachelor of Science in Kinesiology Eleiko Strength Coach - Powerlifting and Olympic Lifting LVL 1 Fascial Mobility Training - DTS Fitness Education Canfitpro certified PT Black belt in Shotokan karate CPR-C and AED Fitness has always been a huge part of Tonija’s life. Starting with gymnastics and martial arts from a young age taught her the importance of body awareness and working with a prepared body. She practiced Shotokan karate for 12 years, obtained a black belt at the age of 16, and became nationally ranked at the age of 18. For the last several years, before March 2020, Tonija had been involved in lacrosse, flag football, and floor hockey and loved the challenge these sports challenged me both physically and mentally. With nearly 10 years of experience in the fitness industry, Tonija’s noticed how her training as an athlete has been extremely beneficial in coaching and training clients. The many injuries that she’s overcome and bodily imbalances to work through taught Tonija to apply that experience to her clients. The more people she works with allows her to continually evolve and improve her training style. Tonija’s training approach: results based, insuring the body can move properly first to maximize their potential in and out of the gym. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/b86f1645-d863-49bb-9881-ecef40aa1953/Pat+L+-+Website+2025.jpg MEET THE TEAM - Patrick Linden ACPT Trainer ELCC Coach NCCP Coach Patrick’s love for sports and fitness began at a young age, driven by his passion for competition and physical activity. From an early age he played a wide variety of sports, laying the foundation for his lifelong commitment to athletics. From 13 years old, he grew up on the Gorge waterway, training and coaching in multiple water sport disciplines. He has competed at a national and international level, and the experiences from these competitions have shaped his deep understanding of athletic performance. Patrick has been sharing his knowledge and experience as a coach for over a decade. Having trained athletes of all ages, his experience allows him to tailor his coaching to the needs of any athlete. His approach to training emphasizes sustainable progress and long-term health. Focusing on fitness, mobility, and joint health to ensure injury-prevention and improve overall wellness and enjoyment of life. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/2efe0aa8-3cfe-4bbe-9586-23c72b592b91/1AD290AD-B111-413E-A3B0-779BD1A1AC8C.JPG MEET THE TEAM - Matt Wellington, CAT(C) Certified Athletic Therapist Bachelor of Athletic & Exercise Therapy Certified First Responder Matt Wellington is a Certified Athletic Therapist who specializes in injury rehabilitation, post-surgery rehab, and structured return-to-sport or return-to-work progressions. He takes an active, exercise-based approach to help people manage persistent pain while improving mobility and joint function. Matt’s sessions are built around your goals. He uses hands-on treatment to help you move more comfortably, then reinforces that progress with a tailored exercise plan that builds strength, confidence, and long-term results. He also collaborates with personal trainers to help integrate a rehab plan into an existing training program. As a former World Cup climber, Matt understands the demands of training, performance, and the setbacks that come with injury. His focus is practical and outcome-driven: helping clients return to the activities they enjoy with a plan they can follow and trust. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/04fa80f0-1c1f-4bf4-b21a-c05249c82d42/tempImagetbokAh.jpg MEET THE TEAM - Caitlin Johnston Northern Alberta Institute of Technology, Diploma in Personal Fitness Training // Certified Personal Trainer, American Council on Exercise // Group Fitness Instructor Certification, American Council on Exercise Caitlin spent most of her life in northern BC before she packed up and moved to Edmonton. It's in Edmonton where she fell in love with all things fitness. Starting her career as a running coach, teaching individuals the basics of running and how to complete their first 5km races. From there she decided to expand her knowledge and completed a 2 year diploma program in personal fitness training from NAIT. While in school she began training and teaching group fitness classes. Eventually though she decided the cold weather and snow in Edmonton was not for her, and moved to Victoria in 2022. Caitlin comes to Selkirk Waterfront Fitness with 4 years of training and group fitness experience. With several years of running, martial arts and slow pitch experience under her belt, Caitlin has the knowledge, experience and passion to help you find success. She believes in a well rounded health and fitness approach and that optimal health isn't just based on exercise but also how you eat, sleep and think. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/7955eb00-15d8-4f7b-ae68-61592c4aee47/Pat+-+Website+2025.jpg MEET THE TEAM - Patrick Dann Bachelor of Science in Chemistry for the Medical Sciences, University of Victoria Certified Level 3 Competitive Development Coach, National Coaching Certificate Program CPR-C and AED Patrick was born and raised in Victoria, BC, and has been deeply involved in the local athletic community for over a decade. With extensive experience as a paddling coach, Patrick has guided athletes to compete at provincial and national championships. As a former athlete himself, he competed at the national and international level, bringing valuable insight into the dedication and strategies required for high-level performance. Patrick has explored many sports and activities but fell in love with paddling, particularly for the joy of being on the water and immersed in the outdoors. His passion for performance and movement eventually led him to strength training and sport-specific fitness coaching. Patrick earned a Bachelor of Science in Chemistry for the Medical Sciences from the University of Victoria and is currently pursuing a Master’s in Statistics, combining his love of science with evidence-based decision-making—a principle he applies to every training program he designs. Specializing in sport-specific training, functional strength, and movement optimization, Patrick focuses on helping athletes and clients alike improve their performance and prevent injuries. He is certified through the National Coaching Certification Program and has designed strength and conditioning programs tailored to a variety of athletic and fitness goals. At Waterfront Fitness, Patrick combines his extensive coaching background with a passion for helping clients of all levels achieve their goals. His training philosophy emphasizes purposeful movement, efficient techniques, and building confidence through measurable progress. When Patrick isn’t coaching or training, he enjoys exploring the outdoors or paddling on the waters of Victoria. https://waterfront.fit/memberships daily 0.75 2024-03-23 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1576617759236-NTZ2Z8FGBYYL70W73JS6/red+barbell.jpeg PREMIUM MEMBERSHIP https://waterfront.fit/home-3 daily 1.0 2021-12-09 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1510952394171-WO7V0XK4SVXV6GYHK5MB/17.JPG WATERFRONT FITNESS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1510952327699-FCVRUAODL8X43SQKNFWD/WebsiteSIMPLE.png WATERFRONT FITNESS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1510952004217-6T92ZVJQ7H190XUSMUK0/take+me+to+the+%282%29.png WATERFRONT FITNESS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1510952214681-UOS864EZJ5LPSAMI1DDG/WebsiteTRAINERS.png WATERFRONT FITNESS https://waterfront.fit/testimonials daily 0.75 2020-04-16 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https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585063269488-F7YRBWVA9S96JE819S4B/WA6.jpeg HOME WORKOUTS 1.a) Windshield wipers (with 1.B, back and forth) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585063235863-GAY754XW4C7867IVMNDO/WA1.jpeg HOME WORKOUTS 1.B) Windshield wipers (with 1.A, back and forth) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585063319729-R0N11IXKYS73PNEGCSTA/WA3.jpeg HOME WORKOUTS 2. HOLD HIP STRETCH - 45 seconds each side https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585063416368-O4RYMK2H2V7UDP7Z3E0T/WA5.jpeg HOME WORKOUTS 3. GLUTE BRIDGES: up and down https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585063451320-8EY2F8HXPNS00XS1B3RH/WA7.jpeg HOME WORKOUTS 4.a) Deadbug: starting position https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585063522669-8U46U05WQS9YJC8V3KYB/WA9.jpeg HOME WORKOUTS 4.b) Deadbug: alternate sides for 45 seconds https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585064322782-VD5PUY4XYTWG8DS87RH0/WAb.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585064106727-6L1BAJUGA0Y2FQWGOMD8/WAa.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585065333207-5E3OWA9R4A0QC7YGFPGR/WAd.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585065296149-BIK7FESY09PMILVY7SXD/WAe.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585064864119-9PUPF8HP2OJGBX62B9CO/WAf.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585235505349-E0SU02VTYALGVG3QVRMJ/W2d.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585235534895-877GHD75TBS2LIP81HGP/W2b.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585236718060-889D84SJBHETM4T8TMRK/W2c.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585236750029-8H498IUZCARGQ9WWW947/W2a.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585408702334-ONZQQGXOZM953DZX52HV/W2Cb.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585408679514-06VR493PGSRHGWN7BFT2/W2Ca.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585409685398-UXN1FYQTZ171BWBEX1RI/W2Cc.JPG HOME WORKOUTS https://waterfront.fit/home-week-3 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273430290-P1C2WJ5HNWBBON32VICP/W3Title.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585667979494-2ONLPDUEQHY70222YVQF/W3Ad.jpeg HOME WORKOUTS SHOULDER DISLOCATES https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668001264-YU33UFT1NRIY0SXHVH0F/W3Ac.jpeg HOME WORKOUTS SUMO SQUATS: HOLD LAST REP AND SWAY SIDE TO SIDE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668022492-GE5UJ4QFYSIG20OV5H3N/W3Ae.jpeg HOME WORKOUTS CAT/CAMEL https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668043168-FJ5JTPTCUS4VOJXTUEAP/W3af.jpeg HOME WORKOUTS LOW LUNGE: forward and back https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668205037-OV44D0SXY8K7G40PE0DZ/W3Ab.jpeg HOME WORKOUTS SIDE LUNGE: not too deep - it’s a stretch https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668161474-I8MRCSOIULAYQJ81RV4K/W3Aa.jpeg HOME WORKOUTS HIP ROTATIONS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668383098-MTX4UA9XW56NC9M1XFZR/W3Ai.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585668674115-4CJYK3E4PSC6NG9CXO20/W2AjF.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585669019783-M6LJVD3O1K7GIBR4IXK3/W3Ah.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585669170745-SWOL38L5FK98USZE1UPV/W3Ag.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585669187346-Q07HY6HGQRGEFCO5AII7/W3Ak.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585842803816-XTO4NT8HHUWSFV1WRUU4/W3Bd.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585841643769-OWKENIA13JHEFFH99HPH/W3Bc.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585842149943-NBOQ12ZDD1518R2RCP5F/W3Bb.jpeg HOME WORKOUTS STAIRS (or high knees) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1585842171699-1WD28VLOYNZZVC8OF9NT/W3Ba.jpeg HOME WORKOUTS Reverse step-ups: try to keep your weight distributed to your front leg by leaning forward. Try hop as you swtich legs at the top. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586013643997-OIO2PYR5A23NTRZW5Y0I/W3Cd.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586013668553-0NX4MQ3H58P74YSP54PM/W3Ca.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586014655167-9C7ZRUV0Y7QQ6X8O85XO/W3Cb.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586014727318-X46LDH61U6M8TDYXN0FX/W3Cc.jpeg HOME WORKOUTS https://waterfront.fit/home-week-4 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586821326620-B87D6DI2I30CQLSNYG1B/W4Af.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273695687-QPV91TEQ6SB6I6MRBSN7/W4Ag.jpeg HOME WORKOUTS HIP FLEXOR STRETCH: Up and down with back knee. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273745802-4TBHOPY4AWYEY0G60YA7/W4Ai.jpeg HOME WORKOUTS HIGH LUNGE TWIST: HOLD LAST REP of hip flexor stretch and twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273834879-2OI6NQV7CC3JPN83LA4Z/W4Ad.jpg HOME WORKOUTS Jumping Jacks https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273909545-4L1VK15E1W17RF9SIJ9O/W4Ab.jpg HOME WORKOUTS Body Weight Squats https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273974799-1WCZ3PH62I1H7Y9OBORF/W4Af.jpg HOME WORKOUTS Low PLank https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586274153459-OLOA048O8SFEMNCN4VTN/W4Ac.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586274306171-7JUJND9SYKS9KUYTMWXI/W4Ae.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586274483454-69XOXZ8DNNU3UGFSNFJ6/W4Aa.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586274561736-5OOZ6X5XGRD6YS1JQKRK/W4Ah.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586274588258-75814D421JXPEZ80V2CZ/W4Aj.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586444459796-MQXWVF06U3ATSGUTCKJ7/W4Ba.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586446353168-8E8INYKH9YRAZQQEWADL/W4Bb.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586445294889-P26HVM4MHRJ1JL4KB2VM/W4Bd.JPG HOME WORKOUTS Step back kick up: lunge back, and kick up as you stand. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586445355953-A93CMAEPAOS66PKC0TAB/W4Bc.jpeg HOME WORKOUTS Jumping jacks into squats: Jumping jacks alternating with a hop into a squat, touching the floor. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586445385462-V4DJ04FG51QIUZ9CN2A1/W4Be.jpeg HOME WORKOUTS Plank triangles: kick your leg to the side, as far as possible, and then under to the other side, and then back to the starting position. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586618031029-WPEQ271ACJDP6UWEDUW6/W4C1.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586618089913-ZRSKZ4SMB1D1H9TSM5JY/W4C2.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586618741871-H9DPSXBUQ7OMF2G4PSSF/W4C3.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586618777879-14ML6RSDPB833MT97NVY/W4C4.JPG HOME WORKOUTS https://waterfront.fit/home-week-5 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587482376107-V5NATHA2SVNUWOM7K25T/W5+Header.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586874505836-YNZ279SXCE7A9V4UQ3FB/W5W3jpeg.jpeg HOME WORKOUTS Cat / Camel https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586874534004-F92V5L37IDTSEZJQX336/W5W4.jpeg HOME WORKOUTS Upward dog to Downward dog https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586874576441-KVQ6LPHZJH86NBRLSQ87/W5W1.jpeg HOME WORKOUTS Scorpion https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586874608579-CMEARQQX0O4FFNZ8TLGV/W5W5.jpeg HOME WORKOUTS Standing rotations https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586874656344-X2PGQJA4ANOZ07FAKA73/W5W2.jpeg HOME WORKOUTS Wall angels https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586874732678-EX6GAYUO16TKWEGKFXQ8/W5A1.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586875019425-YR5AJ1AQIP5CUEO7R30L/W5A2.JPG HOME WORKOUTS 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! https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586875263764-JWAWAMIVJZARMGAX24RL/W5A6.JPG HOME WORKOUTS Deadbug https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586875349334-ZWVFZ65LM3MDNQKSGWP5/W5A7.jpeg HOME WORKOUTS Flutter kicks https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586875431684-3YJ8H8TFS58PD1VLZQJG/W4A4.jpeg HOME WORKOUTS Toe touches: keep legs up https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586875626522-RFDEKBIPMZ9F4DJX0BYD/W5A3.jpg HOME WORKOUTS Plank with side taps https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587048427090-VXJFQCRWS4K1AC2H5FTD/W5B1.JPG HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587048507222-W3CVRJ5VF68RID7LE2MD/W5B2.jpg HOME WORKOUTS 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 :) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587048996672-VCV22CSSGAVVNB1R797H/W5B3.JPG HOME WORKOUTS Burpees https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587049043443-RSX7G1RLF3XOGA5YHDEO/W5B4.JPG HOME WORKOUTS Skipping with an invisible rope https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587223307579-IUXKKN1JLS70UUGN6JZQ/W5C1.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587223333067-FMA7VQG5ID5SVEG6TNHH/W5C2.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587223486414-R3I6MUWXSDWPLKKNW52Z/W5C3.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587223507549-2PDA8OOTTMVO7J1VV0A8/W5C4.jpeg HOME WORKOUTS https://waterfront.fit/home-week-6 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588085962164-0LNNNRKALWECH5H2JBC7/Workout+Header.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587483479305-YDQ9BP2BDED6BHOVMFY7/W6W1.jpeg HOME WORKOUTS SHOULDER DISLOCATES https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587483505088-502585O13YDWW66C8EK4/W6W3.jpeg HOME WORKOUTS LUNGE TWIST https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587483553528-1AZ4RXGUMIHF95V5VMMQ/W6W4.jpeg HOME WORKOUTS LUNGE SIDE STRETCH https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587483574077-DQ5VONWJFCZMKZ2GGXHU/W6W2.jpeg HOME WORKOUTS TIC TOCS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587483655351-8H4JRDKF9N9SLP3DS1VY/W6W5.jpg HOME WORKOUTS HUG YOUR PET(S) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587484334860-NM1OGHRF2LVKDQCSLP4D/W6A1.jpeg HOME WORKOUTS Chair Thrusters (superset with elevated inch worms) Reps: 8 - 12 / Set: 3 - 4 Tips & details: While pushing down on the ground, try to distribute your weight equally throughout both 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. For an additional challenge, place weight on your hips. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587484428400-SGAD5WF4BJ9MR9QH1VMF/W6A2.jpeg HOME WORKOUTS elevated Inch worms (superset with chair thrusters) 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. Please be careful, and chose an elevation object that is stable. As always, engage your core! https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587484894149-O5QK25DYETWS9FDUL0UF/W6A6.jpeg HOME WORKOUTS Walking Lunges to first cone https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587484966809-PABYOM8EQX9OKCG795UW/W6A8.jpeg HOME WORKOUTS Pivot Squats to second cone https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587484989472-QJDO1RZ5NO1MHW7XQNAB/W6A7.jpeg HOME WORKOUTS Jump squats to third cone https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587485008851-L28JDE9E3JQ4K6IKLYYO/W6A9.jpeg HOME WORKOUTS Dash to third cone https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587654310932-NOMGGS1X01AXRX3UQ93D/W6B1.JPG HOME WORKOUTS Single leg deadlift (superset with v-sit twist) Reps: 8 - 12 / Set: 3 - 4 Tips & details: Start with your knees aligned, one foot with toes on the couch or chair behind you. Try a few reps from this position. If your balance is good, and your back hip fexor is flexible enough, try this exercise further away from your balancing tool (the couch or chair), as displayed in the photo. Come all the way up between each repetition, feeling the stretch in the back hip flexor. Want more challenge? Hold weight. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587654342193-IOFY94K4YLTMQQRGM2MQ/W6B2.jpeg HOME WORKOUTS V-sit Twist (superset with 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. When twisting, focus on the rotation of the torso in relation to the hips, which are locked in place by virtue of being seated. Avoid reaching the arm behind you more than the torso rotation allows you. This can be done with light weight in each hand; but be cautious and slow down in the first few repetitions to ensure that your core can handle it. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587654767717-6KXB1PN1FPMD8XRMU6D5/W6B3.jpeg HOME WORKOUTS Tap up / hops https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587654798863-0HPL01M18MHB2TFGO5E0/W6B4.jpeg HOME WORKOUTS Tap down / hop https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587654920122-QNIVHDVN67Y0EX1WZO5I/W6B5.jpg HOME WORKOUTS Wall Sit https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587827439523-0GTN0GJKOISYQJGXLYW7/W6C1.JPG HOME WORKOUTS reverse LUNGE (superset with straight leg tricep dip) Reps: 8 - 12 / Set: 3 - 4 Tips & details: As pictured, keep the front foot flat on the ground Lunge back, trying to keep most of your weight shifted to your front leg. For more advanced, hold some weight. Tip: perform a few repetitions in the mirror and look at your back knee: is it straight? https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587827461431-QHM8B63ABLYDOBY8UDRZ/W6C2.JPG HOME WORKOUTS straight leg 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. Your shoulder joints will appreciate it. Like last week, Only lower to accommodate your shoulder’s comfortable range of motion (you should not feel pain in the shoulder joint) If you need assistance, flatten Your feet on the ground in order to assist with your legs if necessary, like last week. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587827889433-A5H3BE2H5CJ0RTQ1F0ME/W6C3.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587827989467-Y9ZUONHA6V4X9UKLICJX/W6C4.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1587827964786-TPRIO9ZU33HNV7NTSC9X/W6C5.JPG HOME WORKOUTS https://waterfront.fit/home-workouts-7 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588685875525-PJV2BJOOWD1U0B5GHV3Q/W7header.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588086632417-IZXH5GP92M5BOYNMSCSW/W6W1.jpeg HOME WORKOUTS Quad stretch x 1 set (60 sec) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588086668604-NYCC29AR2N8GGTV228CG/W7W1.jpeg HOME WORKOUTS Hip flexor stretch x 1 set (60 sec) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588086708349-CCZQRUMFEM1I34ZON64V/W7W5.jpeg HOME WORKOUTS Hip & glute stretch x 1 set (60 sec) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588086765629-ZKKLBX7KIVUW5VGMPWQM/W7W4.JPG HOME WORKOUTS Hip thrusts x 8 each side. 3 sets https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588086826429-G25CBL5ZHURVQFAPK9C5/W7W3.jpeg HOME WORKOUTS High plank twist (feet wide) x 5 each side. 3 sets https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588087171241-C0DEHPPMZOT2O78LXF6A/W6A1.jpeg HOME WORKOUTS Single leg Thrusters (superset with walk-up handstands) Reps: 8 - 12 / Set: 3 - 4 Tips & details: While pushing down on the ground, try to distribute your weight equally throughout your 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588087253919-CC3AYGU6T61XXCG55LS4/W7Asplit.JPG HOME WORKOUTS elevated Inch worms (superset with single leg thrusters) Reps: 6 -8 total / Sets: 3 - 4 Tips & details: Start in a high plank with your feet on a soli d vertical structure. Wear shoes or barefoot: socks are slippery. Walk up toward the structure on your hands, just like week 6, until you get to a safe height. Hold for about 1-2 seconds, and walk down. Take breaks in between each rep if necessary. As always, engage your core! https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588087977557-FAYD8PS65IXW8I0B6RC5/W7A6.JPG HOME WORKOUTS Moutain climbers https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588088000012-P3FJWCQWKFF0JJ3QB2NL/W7A8.JPG HOME WORKOUTS Plank push-up https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588088022271-EG449X030R8V4T4QEMGE/W7A9.JPG HOME WORKOUTS Burpee squat https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588259978053-LU42QWUU7Q7GXQ27EP4X/W7B4.JPG HOME WORKOUTS True Single leg deadlift (superset with balanced v-sit) Reps: 8 - 12 / Set: 3 - 4 Tips & details: Try a few reps with your hands on your hips and notice if you’re twisting your hip up on the kicking side. Try to keep the hips aligned. 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588260183201-03KHRF1L4KMNA0L7EPTF/W7B5.jpeg HOME WORKOUTS Balancing V-sit Twist (superset with true 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…. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588260279546-AJJZRVB6B7B3TB0HJ8YA/W7B2.jpeg HOME WORKOUTS Push-up pike https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588260312342-29Q5W9NTHJH33QKLYX4P/W7B1.jpeg HOME WORKOUTS “KB” swings https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588260348438-CA18IKZADW53K01CC397/W7B3.jpeg HOME WORKOUTS Frog jumps https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588432624127-ZYJ2TQ4N4KO1O3APK3I1/W7C2.JPG HOME WORKOUTS Walking LUNGE (superset with weighted 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. Avoid bringing your feet together between each repetition. Balance! To easy? Hold some weight. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588432642643-5SNU9XD5WGJQ9QVLOM4A/W7C1.JPG HOME WORKOUTS Weighted TRICEP DIP (superset with walking LUNGE) Reps: 8 - 12 / Set: 3 - 4 Tips & details: Again, Try to keep your back close to the chair or couch that you’re using for the exercise. Your shoulder joints will appreciate it. Like previous weeks, Only lower to accommodate your shoulder’s comfortable range of motion (you should not feel pain in the shoulder joint) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588433069310-Y4L9A63Q1APLKNPYV0NB/W7C4.JPG HOME WORKOUTS Lateral jumps (alternate with high knees): 60 seconds x 5 sets https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588433119338-RQKABRRDUMVR7JVPDGFX/W7C3.JPG HOME WORKOUTS High knees (alternate with lateral jumps): 60 seconds x 5 sets https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588433336942-K8ZZ360K2RKW3M37ZA68/W7C5.JPG HOME WORKOUTS https://waterfront.fit/home-workouts-8 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588086544924-NNQLX2ZTX7IJE90LL41P/Workout+Header.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588685982126-Y04ICPWPF9WGPREIQG36/W8A8.jpg HOME WORKOUTS Hip / Hamstring switch https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588686203790-QMS8HMBDMF2RJEFV8FBD/W8A3jpeg.jpeg HOME WORKOUTS Seated twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588686449192-56PDN7EC3Y1QYO30U4HX/W8A1.jpeg HOME WORKOUTS Kneeling twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588686493321-U0Z1U1HRNI3J38QGXJA3/W8A7.jpeg HOME WORKOUTS Side plank lifts https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588686599253-23TU2MFION0MZWS04OTA/W8A6.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588686633717-R4D6X580AB8FFR2Y3N2H/W8A2.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588687129612-0E4HB9HZ7XA61T2OEO1C/W8A5.JPG HOME WORKOUTS Curtsy lunges / squat mix: start with a cursty, into a squat, and into a cursty on the other side. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588687193047-QR563GT6KARCGGD4RHKL/W8A4.jpeg HOME WORKOUTS High jump: jump over an object, trying to get your feet as high off the ground as possible. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588687296340-5TTFB078M23FJFP1LC4N/W8A9.jpeg HOME WORKOUTS Pillow toss: start with 2 pillows on your shins, crunch up to remove 1, then 2, then place them back one by one. Repeat. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588823234906-XXDQIL304IH088MB0WFP/W8B1.JPG HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588823280944-4TBT2YB39D7RX9O5RE8G/W8B2.jpeg HOME WORKOUTS 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…. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588823494113-2NI335IH9W8WFV9C2KUT/W8B3.JPG HOME WORKOUTS Step-ups (staying on the same side) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1588823508899-7ONOHZQV7L4QFTAO9PYA/W8B4.jpeg HOME WORKOUTS Push-up into side plank https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589038515308-V8V5Z2NSPKKJHARLKSBX/W8C1.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589038626593-8GOOVGZX5N5ZWAIZYFCC/W8C2.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589038702997-AT70PEYZ1ZW3N9GESYBH/W8C3.jpeg HOME WORKOUTS Burpees https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589038752440-IN3JMC6BY0EM6FQAC3Z6/W8C4.jpeg HOME WORKOUTS Statice Leg raise split https://waterfront.fit/extraordinary-access daily 0.75 2021-07-09 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1551743286257-HFKUCW660A53T1YH2KIY/14324200_10154421662198405_5417208325611091637_o.jpg KAYAK/SUP ACCESS ADD-ON https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1625682989268-0GLH2ICCBOT4QMY6KK9S/Kayak.JPG KAYAK/SUP ACCESS ADD-ON https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1551745904656-OCH0FQIALS01UB3TOB2F/Website-SUP2.jpeg KAYAK/SUP ACCESS ADD-ON https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1551744144198-SZ4BWQKYPM02QLNO8JQH/Website-Kayak-Color.jpeg KAYAK/SUP ACCESS ADD-ON https://waterfront.fit/classes-register daily 0.75 2021-10-31 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1625579629766-VN73DI2OAWVWUPWP5Q2K/Yoga+website.jpeg CLASSES AT WATERFRONT https://waterfront.fit/home-week-9 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589903936852-8JB85OE09XYB5IR70JHO/W9Header.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589250873928-7DVJID8P13605KOP3DT8/W9W2.JPG HOME WORKOUTS Scoops https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589250914268-D9FWMQUP7C39BK2M5ZAN/W9W3.JPG HOME WORKOUTS Lunge with side reach https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589250949076-Z6WBL1MCX7NNE3LNZMQO/W9W1.JPG HOME WORKOUTS Side lunges https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589251381488-YLGGY6L0FZC0GAT73CVU/W9A1.JPG HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589251408662-92FDZU3Q5GD3ZLLIWIA6/W9A2.JPG HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589252451328-PE8TZ9EG6ENT3UMV209S/W8A5.JPG HOME WORKOUTS Skipping: 10, 20, 30, 40, 50 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589252474240-LPK8YZYSXAUFJ0WH22LO/W94.jpeg HOME WORKOUTS Long jump: 1, 2, 3, 4, 5 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589252505638-MRN352WA1QVXI2QXU0SO/W9A6.jpeg HOME WORKOUTS Reverse bear crawl: back From long jump end point https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589466016464-06SSJ8QHFX6TF5LLV89L/W9B1.JPG HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589466281370-YSNRW1WCA2LW07K6E98O/W9B2.JPG HOME WORKOUTS 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”. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589466871945-Z2YU6JLRFUL7FT675G9D/W9B3.JPG HOME WORKOUTS V-Sit Twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589466892097-NX2TRLFVBO8UHUIHSGK8/W9B4.JPG HOME WORKOUTS Overhead Roll-up https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589466913576-YIAXUCGSF4GSN4NRX93Y/W9B5.JPG HOME WORKOUTS Air squats https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589639994250-U4POY56J9W9PC18H5WR5/W9C1.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589640032721-07ZZE9KEISZGAQ26IKCZ/W9C2.jpeg HOME WORKOUTS 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589640099355-HIJGWD4O24YL24MC7B1X/W9C3.JPG HOME WORKOUTS Burpees https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589640115149-QTMW8D6S60HG79Q5S8QK/W9C4.jpeg HOME WORKOUTS High knees https://waterfront.fit/home-week-10 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1595014598702-N6CQVOSLABYEI166VGUS/W10A2.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589906250754-BX4CZ9IYWII73GM2TJUT/Screen+Shot+2020-05-19+at+9.34.11+AM.png HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589905220289-TN591TPRBIYJ4I7KG7YG/W10A3.JPG HOME WORKOUTS Arm reach elevated lunges (superset with High plank swivel) Reps: 8 - 12 each side / Sets: 3 - 4 Tips & details: Just like week 9, the starting position is on the ground. Lean forward at the bottom, arms down, and reach arms forward and above as you come up from the lunge. Too easy? Add weight (careful as you reach away from the body - your back may be surprised). Too hard? Have a chair in fron of you. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589905395953-M1VZHIQYQVHQAVIPD8K2/W10A2.JPG HOME WORKOUTS High plank swivel (superset with arm reach elevated lunges) Reps: 6 - 8 / Set: 3 - 4 Tips & details: Start in a high plank, feet together. Carefully (slowly) rotate your body to one side, stacking the feet. Remember to avoid going fast when transitioning to the other side (or you will fall over) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589905718233-5YBTYGSC62YX94JZCOXT/W8A5.JPG HOME WORKOUTS Side shuffle / Mountain climbers https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1589905734918-KCG3UXA7JL5FIKKJXH6R/W94.jpeg HOME WORKOUTS High leg raises https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590068449153-8DGVH629YF8Y4S5PJV4I/W10B4.JPG HOME WORKOUTS Side lunges with hip rotation (superset with paced Reverse flies) Reps: 10 - 12 / Set: 3 - 4 Tips & details: For the second week of side lunges, Rotate your straight leg so that your toes are pointing up. 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590068461935-1JMV25XE9M8JGDJYSDU9/W10B5.JPG HOME WORKOUTS paced Reverse flies (superset with side lunges with hip rotation) Reps: 10 - 12 / Set: 3 - 4 Tips & details: Like last week: 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”. On the way down, take 3 counts. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590068576141-Z4T8TPA2GYQ99T5A3CDZ/W10B2.JPG HOME WORKOUTS Jumping jacks https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590068584491-NYC6JWFANZARVCC99FIW/W10B1.JPG HOME WORKOUTS Squat hops https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590068594045-4197R551RSWGW2CEM5FG/W10B3.JPG HOME WORKOUTS Lunge / kick https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590247017617-X3EA5OE9UCEVXRY34Y7J/W10C6.JPG HOME WORKOUTS 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 higher than last week, about cheek or forehead height. This is a challenging move; your knees may need to stay on the floors. Engage your abdominals, and avoid “sagging” the hips. Still Too hard? Perform wih hands on a couch, stairs or anything sturdy object. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590247008491-R3PK8XW027KICS14F1HW/W10C2.JPG HOME WORKOUTS Overhead Sumo hip hinge (superset with overhead push-ups) Reps: 10 - 12 / Set: 3 - 4 Tips & details: Think sumo deadlifts, again. On the way up from the hinge, raise the weight above your head.. To protect your back, ensure that your glutes and abdominals are engaged, especially when the weight is held far away. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590247289869-WJY0LSL81V8RCP1DR77D/W10C3.JPG HOME WORKOUTS Sit-ups with knees out https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590247328571-W97RJ64BVZ53FBMIGH73/W10C4JPG.JPG HOME WORKOUTS Reverse crunches https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590247405183-J8BYF28BFKOA4559X6DH/W10C1.JPG HOME WORKOUTS Crunch side-tap: hold the crunch, swaying side to side to tap ankles. https://waterfront.fit/virtual-personal-training daily 0.75 2021-03-30 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1629205116128-4VKGIGZK6IHUKDN8OP5E/Website-v-classes.jpg VIRTUAL PERSONAL TRAINING https://waterfront.fit/home-week-11 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591103710669-80DDTCXDQFVROUWUEQRY/Week11%2BHeader.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590498928572-22LS6YV46QYHFXDTO59A/W11W5.JPG HOME WORKOUTS Hip stretch https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590498953295-RW8FEJ6JDONGL53YH314/image-asset.jpeg HOME WORKOUTS Chest/Shoulder stretch: up / down if necessary https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590498995016-CHHY3PHTTLGRIONKLBNC/W11W4.JPG HOME WORKOUTS Hip flexor stretch: up / down https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499023770-OZ3XV6AKVZLZA3HYBOFE/W11W1.JPG HOME WORKOUTS Back warm up https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499047063-JUO080I3JZXR11IJPGDM/W11W2.JPG HOME WORKOUTS Side hops https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499416394-OKMA8LDO41OU1S5WFJWP/W11A1.JPG HOME WORKOUTS Weighted elevated lunges (superset with side plank hold) Reps: 8 - 12 each side / Sets: 3 - 4 Tips & details: This week, we add weight and still start from the ground (sense the theme?) Lean forward at the bottom slightly, holding your weights down to your side or at your chest. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499821182-Y2C5YAX087ITKF2YS5ZE/W11A2.jpg HOME WORKOUTS side plank hold (superset with weighted elevated lunges) Reps: 20-30 seconds each side / Set: 3 - 4 Tips & details: Remember last week’s swivel? This week, hold each side for 20-30 seonds. For more challenge, elevate your feet on a solid object (displayed). For the safety of your supporting shoulder joint, ensure that your arm is vertical directly under your shoulder. Keep space between your shoulder and ear. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499924776-MFOG30DIB4V3BZ6FPX36/W11A4.jpeg HOME WORKOUTS Toe taps: lower https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499972312-R1AKRC0ILZL9D9P24XP4/W11A3.jpeg HOME WORKOUTS Toe Taps: higher https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590499993621-9EQBD4FHABP5NGZTO1EB/W11A5.jpeg HOME WORKOUTS Jumps https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590672358015-N0AS224VGEQ5N01MVDET/W11B1.JPG HOME WORKOUTS Weighted Side lunges with hip rotation (superset with Overhead Reverse flies) Reps: 10 - 12 each side / Set: 3 - 4 Tips & details: For the third week of side lunges, Rotate your straight leg so that your toes are pointing up like last week. Add weight this time, without compromising depth of the lunge. Trick: It may help having a seat behind you, and slightly touch the seat with your glutes. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590672453824-DP1UGZQ2D89K4JEYVVYB/W11B2.JPG HOME WORKOUTS Overhead Reverse flies (superset with weighted side lunges with hip rotation) 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”. Once up there, reach overhead (engage your core!), and then reverse the movement to your starting position. You will not need to hold anything too heavy in this exercise. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590672592181-JOW7G9NW4GHUNTU338RL/W11B3.jpeg HOME WORKOUTS Skipping https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590672670831-556HX00J4R6OUUC5EA04/W11B4.JPG HOME WORKOUTS Squat press https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590672722759-6PX95MJRTE75947GZTNW/W11B5.JPG HOME WORKOUTS Sit-up twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590852730323-3MPP8SNUR1ZWN51DKMFF/W11C3.jpg HOME WORKOUTS Weighted Overhead Sumo hip hinge (superset with side-to-side push-ups) Reps: 10 - 12 / Set: 3 - 4 Tips & details: Protect your back: test out the appropriate weight by starting with a lighter object. hips are pushed back while knees stay in place. Hamstrings will feel a good stretch. Keep your head situated between your arms, rather than looking ahead throughout the movement. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590852758084-LP9HAX6T8B1MZMRH8J2P/W11C4.jpg HOME WORKOUTS Side-to-side Push-Up (superset with weighted overhead sumo hip hinge) Reps: 6 - 8 total / Set: 4 Tips & details: Start with your hands side by side, and feet together. Engaging your core, take a step to the side with your hand and foot, followed by the push-up descent. Once the push-up is complete, bring your hands and feet together again and perform on the other side. . https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590853136138-APOTEXJDJEXBTL0Y585J/W11C1.jpg HOME WORKOUTS Lateral jumps https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590853175840-XCLM9V6IJJJCZRI6UCKM/W11C5.jpg HOME WORKOUTS High knees https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1590853186928-8MSL6OHHNWFPYJ5PQUN6/W11C2.jpg HOME WORKOUTS Leg raise with crunch https://waterfront.fit/home-week-12 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591708652506-ZG3SJ9QHPP5FGEN0VMHO/W12header.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104014248-CEBPY236M4B9F9NBOPH1/W12W111.JPG HOME WORKOUTS Cat / Camel https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104034916-HM3VIHFMWDMHXN06GFUB/W12W222.JPG HOME WORKOUTS Scorpion https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104057464-1HZLTMHSO8CENURZHUUD/W12W333.JPG HOME WORKOUTS Kneeling rotations https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104323619-VKAXP4MHUPYCB7EPPAAY/W12A1.JPG HOME WORKOUTS Jumping elevated lunges (superset with side plank tuck) Reps: 8 - 12 each side / Sets: 3 - 4 Tips & details: Find a stable item to place your back foot, to avoid the object being pushed back as you jump. Depending on the height of your jmup, you may need to set up your lunge between each repetition. Try to maximize the explosiveness of your front leg, with the back leg doing the “rest of the work'“, https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104362213-NEWHS5EMZJGAFU218CD8/W12A2.JPG HOME WORKOUTS side plank tuck (superset with jumping elevated lunges) Reps: 8 - 12 each side / Set: 3 - 4 Tips & details: Your supporting arm should be placed directly under your shoulder joint. It helps if you can perform this exercise in front of a mirror, to ensure a nice, straight body position. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104880846-2YY0HSI53F2D1BA8GAQ1/W12A3.JPG HOME WORKOUTS Toe taps: lower https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591104908605-D7IC9L7JVYOHPT1RY7QK/W12A4.JPG HOME WORKOUTS Toe Taps: higher https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591277856442-521NQPK5E1H6VYO10MZT/W12B3.jpeg HOME WORKOUTS Deep Side lunges (with hip rotation) (superset with paced Overhead Reverse flies) Reps: 8 - 10 each side / Set: 3 - 4 Tips & details: Finally, let’s get all the way down to your heel (or try). For assistance, hold onto something studry in fron of you, like the doorknob of a closed door. Notice that the rep range is lower than previous weeks. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591277896227-4QC3HSZYMLBBEUSYSEMR/W12B1.jpeg HOME WORKOUTS Paced Overhead Reverse flies (superset with deep side lunges with hip rotation) Reps: 10 - 12 / Set: 3 - 4 Tips & details: Same notes as last week, except slooooow dowwwn. Hold each position for a few seconds. Open the chest and squeeze your shoulder blades as you “fly”. Once up there, reach overhead (engage your core!), and then reverse the movement to your starting position. You will not need to hold anything too heavy in this exercise. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591278114801-U00XAIK3TH5JNW8XID0K/W12B4.jpeg HOME WORKOUTS Wall balls (or thrusters if wall ball won’t happen at home) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591278168662-15T9QOWW8313Y3CH5162/W12B2.jpeg HOME WORKOUTS KB Swings (throw some weight in a sturdy bag) https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591455787329-0BWRUKIQKYA1KU3PEB1R/W12C3.jpeg HOME WORKOUTS Weighted Overhead Sumo hip hinge - paced (superset with glider push-ups) Reps: 10 - 12 / Set: 3 - 4 Tips & details: In this final week, there’s pacing involved. Take 3 counts on the way down, and 1 count on the way up. Remember to push the hips back in order to hinge, and to keep your spine in neutra position. Engage your abdominals. The object does not need to be heavy: your lower back and shoulder will thank you. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591456067490-JFTYFOQ9S3X3CBCC8XMK/W12C2.jpeg HOME WORKOUTS Glider Push-Up (superset with weighted overhead sumo hip hinge) Reps: 6 - 8 total / Sets: 4 Tips & details: best performed with a towel on wooden floor, If you’re stuck with carpet, try finding something plastic (a bag?) We recommend starting on your knees. To maximize the use of your pecs (that’s the point, righT?), keep your hips aligned with the movement. That is, avoid “sagging” or having them too high. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591456332163-QAKDCALQW49V4EJ2E6S9/W12C4.jpeg HOME WORKOUTS Hollow rocks https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591456357416-X567GKZRGCILM2ZOMASM/W12C1.JPG HOME WORKOUTS Tic Tocs https://waterfront.fit/home-week-13 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1594056545199-VDFN6IZZNX71ODSV34RL/Home+Workouts.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591708865943-03VDD3K7T28ALC3AZUGD/W13W4.jpeg HOME WORKOUTS Cat / Camel https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591708890885-LJ1G7JIVC7VGIQK9KKHN/W13W1.jpeg HOME WORKOUTS Cat / camel https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591708910522-XRREIWTJOVX3K5SYMJIH/W13W6.jpeg HOME WORKOUTS Low lunge with side stretch https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591708933286-9WRAG3RFSAMTHIG8K4BU/W13W2.JPG HOME WORKOUTS Low lunge twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591709078024-V0CO2AQ0D3XGF7EOUCZX/W13A5.JPG HOME WORKOUTS Inch worms (superset with ground-up curtsy lunge) Reps: 8 - 10 / Sets: 3 - 4 Tips & details: Start in a high plank. Walk your way to your feet, trying to push your hips as high as you can. Stretch those hamstrings. The goal of this exercise is to eventually copy the end result by gliding your feet, rather than walking up to your feet. We’ll get there by the 4th week of progressions. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591709204943-6P81SKETSTL3NLD1FY4W/W13A44.JPG HOME WORKOUTS Ground up curtsy lunge (superset with inch worm) 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. Add a slight lean forward before coming up. …and stand! If you’re having difficulty coming back down wthout dropping the knee, place a mat or pillow under your knee. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591709552465-L37SH1UED1QOGX8QYUPJ/W13A2.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591709578384-6TYMQF76QIE1T5QMQIHN/W13A6.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591709610714-QSX1RYDCOJOR5I6TA4IZ/W13A1.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1591709530842-8TIWP5UC2Z2K4SI43ZO2/W13A4.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592062967782-W5ZZE86TA1VM22F8F7RV/W13B3.JPG HOME WORKOUTS Turkish get-ups (superset with simple squats) Reps: 6 - 8 each side / Set: 3 - 4 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. Try to achieve as much height as possible. This will help you in week 14. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592062976802-WHJUQFOEWGXH3D1TTJ12/W13B4.JPG HOME WORKOUTS Squats (superset with turkish get-ups) Reps: 10 - 12 / Set: 3 - 4 Tips & details: Feet: 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). tip: place a short object behind you to try to lightly touch with your glutes - this will indicate if you’re achieving the same depth every rep. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592063527049-6YFCOPZWI3YSRFMRG4PQ/W13B1.JPG HOME WORKOUTS Jumping jacks https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592063531688-TESHU7S709KP0FXX5M4J/W13B2.JPG HOME WORKOUTS Half burpees https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592063713651-GXMVJM6WHHNX92AEI9JX/W13B5.jpeg HOME WORKOUTS Hollow hold https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592063802064-01SC6S2WJPBOXVNS7J7M/W13C4.JPG HOME WORKOUTS Lat reach (superset with roll-ups) Reps: 6 - 8 / Set: 3 - 4 Tips & details: Remember this one, from week 2? Time flies. laying on your side, set the Glider (or a towel) under your hand. Reach as far out as your shoulder strength and mobility allows. Engage your core. Try to avoid collapsing your shoulder toward your ear. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592063820788-53CS0RVIKL2MOJUDHFVV/W13C1.JPG HOME WORKOUTS Roll-ups (superset with lat reach) Reps: 8 - 10 total / Sets: 3 - 4 Tips & details: for the first week of roll-up progressions, hook your feet under something solid (like a couch). Imagine that your lifting your upper body from the floor one vertebrae at a time, with control. For this week, arms are facing forward. This will change as we progress. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592064130172-O6C8BCJD1J03IGJP1Z8G/W13c2.JPG HOME WORKOUTS Thrusters https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592064158251-THZVUS0NHO9523HLAFGY/W13C3.JPG HOME WORKOUTS Long jump https://waterfront.fit/home-week-14 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592918437448-ATCUUNXN3VFDKIYF9W8C/W14Header.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592313206045-OKC2TOHRH8MLB69Q1PRJ/Screen+Shot+2020-06-16+at+6.12.48+AM.png HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592313224406-KX7H6P45R6ODMFQ3NY46/Screen+Shot+2020-06-16+at+6.12.55+AM.png HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592313344761-HALR4A0RBYEC591XWXC6/W14A5.JPG HOME WORKOUTS Sliding tucks (superset with Overhead ground-up curtsy lunge) Reps: 10 - 12 / 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). Engage your abdominals, slightly lift the hips just high enough to allow your legs to tuck into your stomach. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592313787274-WR79ORV18III4B2U3KCA/W14A2.JPG HOME WORKOUTS OVERHEAD GROUND UP CURTSY LUNGE (SUPERSET WITH sliding tucks) 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. There are several reasons why the exercise starts on the floor: range of motion, and to maximize the work of the front leg. Avoid pushing with the back leg. For this week, due to the overhead weight, keep your body upright. Avoid lifting your heel from the floor while pushing through the floor. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592314005791-7PKP5REGT5HM1WGLC6J7/W14A3.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592314033272-F0IEQ6TV8ZVJITPRDVJD/W14A4.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592314069626-PCMW64OYA9HHY733147M/W14A1.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592487453660-WCNCX3ZT60VXUAD3YZM5/W14B2.JPG HOME WORKOUTS Turkish get-ups (superset with side-to-side squats) Reps: 6 - 8 each side / Set: 3 - 4 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. NEW THIS WEEK: 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). Don’t forget the descent! https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592487479792-I8WDQFQ014N2A5FPB851/W14B1JPG.JPG HOME WORKOUTS side-to-side 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). Too easy? Add weight! https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592487738653-43BL9EBORC8QDKNQFPXI/W14B3jpeg.jpeg HOME WORKOUTS skipping https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592487757108-YU7N0Z4LMS995MXWFL9O/W14B5.jpeg HOME WORKOUTS Side hops https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592487800365-RU4FG1OA29J4RKTAHJRK/W14B4.jpeg HOME WORKOUTS plank twist https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592666870445-TKJ3FQYPNSEZK9SE2GW9/W14C3.jpeg HOME WORKOUTS Lat reach with lift (superset with overhead roll-ups) Reps: 6 - 8 / Set: 3 - 4 Tips & details: laying on your side, set the Glider (or a towel) under your hand. Reach as far out as your shoulder strength and mobility allows. Engage your core. Try to avoid collapsing your shoulder toward your ear. This week, add a side plank on the knees for each rep. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592666938020-EIIMDKH2AL5XYQVB2VZD/W14C2.jpeg HOME WORKOUTS Overhead Roll-ups (superset with lat reach) with lift Reps: 8 - 10 total / Sets: 3 - 4 Tips & details: for the second week of roll-up progressions, keep your feet hooked under something solid (like a couch). The difference from week 13 will be the arm positioning, overhead. Imagine that your lifting your upper body from the floor one vertebrae at a time, with control. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592667068556-ZFUEN81ZHIZZZ34VDMK9/W14C1.jpeg HOME WORKOUTS Box jump burpees https://waterfront.fit/home-week-15 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593530431034-VFA095HWN4G6ZQ2MOFKC/W15A1.jpeg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592918853563-SIWETFCVKKLJZU1PIAIY/Screen+Shot+2020-06-23+at+6.27.06+AM.png HOME WORKOUTS LOW/HIGH LUNGE (up and down). Hold the last lift into torso rotations https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592918875814-YCWFM4JPVJU868MS6IAA/Screen+Shot+2020-06-23+at+6.27.15+AM.png HOME WORKOUTS Air squats, into LOW plank https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592919065185-ULG3V88CZLPG7IAYJHII/W15A5.JPG HOME WORKOUTS Side to sdie Sliding tucks (superset with paced ground-up curtsy lunge) Reps: 8 - 10 each side / 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). Rather than tucking your knees directly under you, twist your hips to the side and tuck your knees to your knees to the elbow. Straighten the legs again, back to the starting position. Repeat on the other side. Try to lift your back, curling your spine, while executing the movement. see picture above. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592919093549-YJN3K1BFETMLYKSFT041/W15A4.JPG HOME WORKOUTS paced GROUND UP CURTSY LUNGE (SUPERSET WITH side-to-side sliding tucks) 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. This week, come up fro the lunge fast, and slow down on the descent. The goal is to try to slowly lower the knee to the floor before the foot. It’s tough, but try. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592919400830-490PJJNQNZR1B2MDYXH6/W15A2.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592919509385-146FDCB2VHKBJ7FH7VVF/W15A3.jpg HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1592919559750-A9LGXZP6CB76K72HO1LB/W15A1.JPG HOME WORKOUTS https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593091254570-384MJIF3TSKY0PK7YCQV/W15B5.JPG HOME WORKOUTS Turkish get-ups (superset with hold 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). NEW this week: stand up, and descent. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593091406006-K5JGYTRX9YJ7W4S975X2/W15B4.JPG HOME WORKOUTS Hold 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). NEw this week: Jump! As you land, hold each squat for a full second before your next rep. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593091519195-6U7LAU6EXM303DYDDHEU/W15B1.jpeg HOME WORKOUTS Step ups: same side, then switch https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593091526205-VHU01QQI1LW7GU0PDZFS/W15B2.jpeg HOME WORKOUTS Elevated walk-ups https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593091538579-SSIKCGWX9J0KIEX4438A/W152B3.jpeg HOME WORKOUTS tricep dips https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593287958897-C1A6IODBEJCPCLPA8ZI5/W15C1.JPG HOME WORKOUTS Lat reach with high lift (superset with overhead roll-ups) Reps: 6 - 8 / Set: 3 - 4 Tips & details: laying on your side, set the Glider (or a towel) under your hand. Reach as far out as your shoulder strength and mobility allows. Engage your core. Try to avoid collapsing your shoulder toward your ear. NEW THIS WEEK:, add a side plank on the feet between each rep. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593287981110-ZGU28QF0LKMZ8F4T5A1Q/W15C4.JPG HOME WORKOUTS Overhead Roll-ups (superset with lat reach) with high lift Reps: 8 - 10 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. Slower = more difficult. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593288304901-2AB57OQEVMXP1S90QB8J/W15C3.JPG HOME WORKOUTS Jump lunges https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593288404416-4FZTOME5X94GG7KQKA67/W15C2.JPG HOME WORKOUTS Mountain climbers: with gliders https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593288433484-RXEHI00UXTLUQC78Q9X0/W15C5.JPG HOME WORKOUTS V-SIT: 4 Variations (try each, or stick with one of them). https://waterfront.fit/home-week-16 daily 0.75 2022-01-06 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1594056457096-247V7UE28CAXIB150YIK/W16C_IMG_20200703_160633.jpg HOME WEEK 16 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593530651879-L7HPLNC9CL0H5OQL9RND/Screen+Shot+2020-06-30+at+8.13.50+AM.png HOME WEEK 16 CAT / CAMEL into UPWARD DOG TO DOWNWARD DOG https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593530674669-GQUGK49SHNLTVJDGVVSB/Screen+Shot+2020-06-30+at+8.14.00+AM.png HOME WEEK 16 SCORPION into SCORPION https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593531347062-ZDHZQU4DZ9QY04XVBA9X/W16A3.JPG HOME WEEK 16 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593531422985-N3I8041XS48TAWNQBS66/W16A4.JPG HOME WEEK 16 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593531754409-Y5LPT2479KZ84K65VKOH/W16A2.JPG HOME WEEK 16 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593531814598-ZN58A2XHK10DCQFWCWG5/W16A1.JPG HOME WEEK 16 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593703999564-46GS09K5MUWG26P9JEZT/W16A1.jpeg HOME WEEK 16 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 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593704228241-S34H6EUXYQ5750URNHP1/W16B6.JPG HOME WEEK 16 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 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593704351907-WNPNFC80IKGW1XKQ6F9F/W16B2.JPG HOME WEEK 16 Step ups: same side, then switch https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593704369150-XIOEQ9VWOOIS7YXBGAW6/W16B3.JPG HOME WEEK 16 Elevated walk-ups https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593704389274-KZR8TSEB6AMAAJHJFV9K/W16B5.JPG HOME WEEK 16 tricep dips https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593889931462-OKLXKLMQA1FK5VNSIDKG/W16C2.JPG HOME WEEK 16 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). https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593889955508-ZU01XYT7RONPGM529VDK/W16C1.JPG HOME WEEK 16 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. https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1593894836996-ECWCBZS251RNF910MYYJ/Screen+Shot+2020-07-04+at+1.32.19+PM.png HOME WEEK 16 https://waterfront.fit/spin-workouts daily 0.75 2022-03-29 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1584381056826-H1DAIHNC4F0BTQYETIZ8/Google+Photo4.JPG SPIN WORKOUTS https://waterfront.fit/homework-12 daily 0.75 2021-03-24 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1595032321317-KBBWE21N7APKGFBRRGZV/AB_IMG_2096.png STRENGTH & CONDITIONING https://waterfront.fit/homework-11 daily 0.75 2021-03-24 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1595031734272-K40V141YD67QOTL03K1M/AT_IMG_6872.jpg STRENGTH & CONDITIONING https://waterfront.fit/homework-10 daily 0.75 2021-03-24 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1586273430290-P1C2WJ5HNWBBON32VICP/W3Title.jpeg STRENGTH & CONDITIONING https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1616593546546-SG63ENVCKWT5R6Q5H6MB/Screen+Shot+2021-03-24+at+6.45.12+AM.png STRENGTH & CONDITIONING https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1615901561981-JJF2SGVLK7ZJF7OV1GCG/Screen+Shot+2021-03-16+at+6.32.27+AM.png STRENGTH & CONDITIONING https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1615406837033-Y6TWBYZ05RY22MU8Z4VM/Screen+Shot+2021-03-10+at+12.06.51+PM.png STRENGTH & CONDITIONING https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1614782744538-NJIXF91L3T147J3TVLFW/Screen+Shot+2021-03-03+at+6.44.50+AM.png STRENGTH & CONDITIONING https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1614267234240-X7RMITQ98QQ0ID87YB9B/Screen+Shot+2021-02-25+at+7.31.53+AM.png STRENGTH & CONDITIONING https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1613747421629-ASADMT7HJIGJAFSC1W63/Screen+Shot+2021-02-19+at+7.10.02+AM.png STRENGTH & CONDITIONING https://waterfront.fit/homework-2 daily 0.75 2020-09-24 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1595031734272-K40V141YD67QOTL03K1M/AT_IMG_6872.jpg HOMEWORK Round 1 Group 2 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1598990826416-M7YLDYICV9A5435TWANT/HW2.JPG HOMEWORK Round 1 Group 2 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1599052535031-3PRZUW6CQPMMPLWVKL51/HW11.JPG HOMEWORK Round 1 Group 2 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1598990406014-GGLHL0MFLJMPYTFIV4PI/HW3.JPG HOMEWORK Round 1 Group 2 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1598990387340-XEDCNY881B6NTDL6AO9I/HW1.JPG HOMEWORK Round 1 Group 2 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Trombley REGISTER HERE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1638550886837-QMOCPRJKP31QRVHU1BUO/Barbell_Logo%2Cjpeg.jpeg PROGRESSION SERIES - OPTION 2: Deadlift Starting Monday, January 10 2022 // Coach Alice Trombley REGISTER HERE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1638550860017-1B5L37J6K4N4MWDWWU9A/Barbell_Logo%2Cjpeg.jpeg PROGRESSION SERIES - OPTION 3: Clean & Jerk Thursday 6:00PM-7:00PM / Starting Thursday, February 10 2022 / Coach Alice Trombley REGISTER HERE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1638812434368-NW4J6P40GRBSFVV57YG7/Website_Programs.jpeg PROGRESSION SERIES - OPTION 1: Handstand Tuesday 1:00PM-2:00PM / Starting Tuesday, February 8 2022 / Coach Vicky Doucette REGISTER HERE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1638812414130-DLK7J8ENR4Y0UBY7BKYZ/Website_Programs.jpeg PROGRESSION SERIES - OPTION 2: Pull-up / Muscle-up Thursday 6:00PM-7:00PM / Starting Thursday, February 10 2022 / Coach Adam Black REGISTER HERE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1638551896332-AX9IINX6EEQWA4T6T81V/Yoga+website.jpeg PROGRESSION SERIES - Intermediate: Flow / Hatha Fridays 12:00PM-1:00PM / Starting Friday February 11 / Coach Vicky Doucette REGISTER HERE https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1638552191168-LSDVXOJ5IP2TGWKFQ1Y1/Google+Photo4.JPG PROGRESSION SERIES - Max Speed Monday & Wednesday 6:15AM - 6:45AM / Starting Monday, February 7 2022 / Coach Vicky Doucette REGISTER HERE https://waterfront.fit/corporate-membership daily 0.75 2022-04-22 https://images.squarespace-cdn.com/content/v1/56c27468746fb9944143d3ec/1624553022582-CT7EWKYD6R7Z7AJU41PT/Google%2BPhoto4.jpg CORPORATE MEMBERSHIP https://waterfront.fit/nutrition-coaching daily 0.75 2022-02-01 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