Programming (Week September 14th, 2020)

Step 1

Stretch BEFORE and AFTER each workout
(Hold each move for 30 seconds)
Downward dog
Walking Child’s Pose
Deep Squats
Lateral Lunges
Active Hamstring Stretch
Frankenstein
 
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-  Strength Couplets 
 
Couplet 1 – Complete 4 rounds 15 sets per exercise, rest 30 seconds between rounds
Sumo Squats 
Single leg dead lift – 15 per leg
 
Couplet 2 - Complete 4 rounds 15 sets per exercise, rest 30 seconds between rounds
Superman Pushups
Shoulder Taps – 15 taps per side
 
Couplet 3 - Complete 4 rounds 15 sets per exercise, rest 30 seconds between rounds
Household object bent over row
Squat to Arm Raise
 
Couplet 4 - Complete 4 rounds 15 sets per exercise, rest 30 seconds between rounds
Plank ups
Crunches 
 
Want a walk through of each move?  Watch the video below!
 
 
Day 2 
PHA Circuit – Alternating between lower and upper body movements – Complete 10 reps of each movement and move to the next. After the last exercise cycle back to the top and complete 10 rounds.
 
Up downs
Squat Touch downs
Cobra Presses
Reverse Lunges – 10 reps per leg
Mountain Climbers 
Split Squats – 10 per leg
 
Core Finisher:
Complete the following
60 sec plank
60 crunches
45 sec plank
45 crunches
30 sec plank
30 crunches
15 sec plank 
15 crunches
 
Want a walk through of each move?  Watch the video below!
 
 
Day 3
Chipper, this is up to you! Rep count is 40-20-10 per exercise. You can break it into a circuit and rounds or complete the full rep count of the exercise before moving on. If you elect to split it up, I would stay with 5 or 10 reps to make it simple 😊
 
Squat Jacks
Knees to Vertical Jump 
Flutter Kicks – L+R = 1 
Oblique Crunch
Skip in place
 
Want a walk through of each move?  Watch the video below!
 
 
Day 4 
Speed, Agility & Quickness – This is designed for fun and will improve you balance, quickness and overall ability to move and workout. Complete each exercise 30 seconds working and 30 seconds of rest for 5 total rounds per exercise. The goal is to focus on the quality of the movement, this style of training you should be focusing on max force or speed given the movement, but overall have fun with it 😊
 
Side to Side shuffle – Stay in a good squat position and shuffle side to side, find a space that allows for about 3 shuffles per side. When you hit the 3rd really concentrate on pushing back in the other direction, think explosive
 
Lunge to High Knee– Controlled lunge to a high knee, coming out of the lunge push off with your front leg and draw your leg forward
 
Broad Jump to a back pedal – Explode out and back pedal to the starting position
 
Side to Side Hops – stay on one leg per round and just switch on the next round
 
Optional Core & Skill Finisher – 3 rounds 
Pushup Hold – In a pushup position slightly lower yourself down and hold, max time
 
Russian Twist – 25 reps L+R= 1
 
Want a walk through of each move?  Watch the video below!
 
 
Day 5 
Singular movements with Power focus. Today will be single exercises and rep counts to focus on the force of each movement. Complete 3 rounds of 20 reps per exercise below rest 30 seconds between rounds.
 
Explosive Wall Push ups 
Left to Right Bounding 
Half up down to squat – Starting in the push up position jump your feet forward to bring yourself into a squat and then back to the starting position. Similar to an up down but without standing all the way up
Heart Rate Elevator – 45 seconds on 15 off running through 3 rounds
Split Squat pulses 
High Knees
Squat Pulses 
Jump Rope
 
Want a walk through of each move?  Watch the video below!