Programming (Week November 30th, 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 - For time; complete each rep count for each exercise before moving on
 
100 - 50 - 25
Plank in seconds
Toe Tap to OH Vert
Glute Bridges
 
Part B - Extra Credit
Complete 100 good old fashion situps - feeling advances complete 100 V Ups :)
 
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
Wall Sit - Until Failure
Plank Walk In - 45 sec
 
Upper Body
Bear Crawl to Push Up - 12 to 15 reps
High Knees - 45 seconds
 
Lower Body & Core 
Multiplanar Lunge - 10 reps per side (Reverse to Front =1)
Squat Pulses - 30 Seconds
 
Upper Body
Single Leg Balance Reach to High Knee - 10-15 reps per side
Flutter Kicks - 45 seconds
 
Extra Credit
200 Standing Calf Raises - Every time you break 10 V ups
 
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
Bear Crawl Toe Taps
Reverse Lunge to High Knee - Right Leg
C Sit
Reverse Lunge to High Knee - Left Leg
 
Extra Credit
Tabata Squat Pulses - 20 sec on 10 off for 8 rounds 
 
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.
 
Up down to a Squat
Knees to Vertical Jump
Squat Jumps
Hand Release Push Ups
 
Extra Credit - Repeat 3x or 5 if you have the time :)
Jump Rope - 1 minute
Sit Ups - 1 minute
 
Want a walk through of each move?  Watch the video below!
 
 
Day 5 – Power
 Complete these exercise slow & controlled for quality. We are trying to focus on the power generated by the motion here.
 
Vertical Jump - 10 reps - 4 rounds; rest 30 seconds between efforts
Broad Jump - 10 reps - 4 rounds; rest 30 seconds between efforts
Lunge Jumps - 20 reps total - 4 rounds; rest 30 seconds between efforts
Explosive Wall Push Ups - 10 reps -  4 rounds; rest 30 seconds between efforts
 
Finisher - Accessory Work
4 sets of 15 reps
Curl to Press
Bent Over Row 
 
Want a walk through of each move?  Watch the video below!