Programming (Week November 23rd, 2020)

Step 1

Stretch BEFORE and AFTER each workout
Arm Circles
Single Leg Glute Bridge Holds; 1-2 second hold 10 reps per leg
Cat Pose
Deep Squat to Hamstring
Frankenstein
Huggers 
 
Want a walk through of each move?  Watch the video below!
 
 

Step 2 

5 minutes of cardio
Can include:  Light walk or jog, running in place, jumping jacks, burpees, jump rope, high knees
 

Step 3

Select your day of the week below!
 
Day 1 - Endurance  
Part A - Muscular Endurance Full Body - Complete each exercise designed to fatigue each muscle group
 
100 Squats
100 Push Ups (Any variation)
100 Sit Ups
100 Curl To Press (Weighted or Banded)
100 Banded Shoulder Abduction (Banded)
 
Part B - Extra Credit
Nothing Stretch that was tough :)
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2 - Strength 
Part A - Strength Day - Superset each exercise (perform one right after another no rest); 3 sets of prescribed reps
 No weights? Use bands or increase rep count to 25-30 reps per exercise
 
Lower Body
Reverse Lunges - 10 reps per side
Single Leg Balance Reach - 10 reps per side
 
Upper Body
Shoulder Press (Weighted to banded) - 15 reps
Lateral to Front Raise (Weighted) - 12 reps
 
Lower Body & Core 
Banded Leg Abduction - 20 reps per side
V Ups - 25 reps
 
Upper Body
Down Dog to Hand Release Push Up - 10 reps
Glute Bridge - 25 reps
 
Extra Credit
3 minute C-Sit Accumulated 
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3 – Circuit
Part A - Circuit Style - 45 seconds on 15 off - Repeat 5x
 
Inch Worms to Vert Jump
Bear Crawl Lateral Walks
Step Ups
Alternating Superman 
Jump Rope
 
Extra Credit
Tabata Single Leg Glute Bridge R - 4 rounds 20 on 10 off
Repeat on the Left
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4 - SAQ
 Complete each exercise for 4 rounds
 30 seconds working 30 seconds off
 Focus on working hard in those 30 seconds to complete as many quality reps as possible.
 
High Plank Walk Side to Side 
Up Down to Lunge 
One-leg up Plank 
Squat to High Knee 
 
Extra Credit - Repeat 3x or 5 if you have the time :)
High Knees - 45 seconds
Mountain Climbers - 45 seconds
 
Want a walk through of each move?  Watch the video below!
 
 
Day 5 – Power
 Complete these exercises slow & controlled for quality. We are trying to focus on the power generated by the motion here.
 
Right Lunge High Knee - 10 reps - 4 rounds; rest 30 seconds between efforts
Left Lunge High Knee - 10 reps - 4 rounds; rest 30 seconds between efforts
Squat Jumps - 15 reps total - 4 rounds; rest 30 seconds between efforts
Feet Anchored Sit Ups - 25 reps -  4 rounds; rest 30 seconds between efforts
 
Finisher - Accessory Work
4 sets of 15 reps
Goblet Squat
Weighted Step Ups
 
Want a walk through of each move?  Watch the video below!