Strength Week 7

Day #1

  • Low Plank (Marching)
  • Bridge (Raises)
  • Side Kicks (Standing)

Day #2

  • Low Plank (Side Steps)
  • Bridge (Single Leg)
  • Kneeling Glute Raise

Workout details below…

Day #1

Total Time: 15′

This workout should be done as a continuous circuit for 15 minutes. Alternate sides each time through.

Low Plank (Marching) – 30″

  • Get into a low plank position with your chest high, shoulder blades back, and engage your core.
  • Alternate picking your feet up off the ground (~3 inches)

Bridge (Raises) – 30″

  • Lie on your back with your knees bent and feet on the floor. Lift your hips as high as you can toward the ceiling. Roll your shoulders underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Keep your thighs and feet parallel.
  • Drop your hips ~6″
  • Raise back up and squeeze your glutes

Side Kicks (Standing) – 30″

  • Stand with your feet shoulder width apart.
  • Position your hands for balance and lift one leg off the floor, bending the standing leg slightly.
  • Engage your core then extend your leg out to your side.

Rest – 30″ between sets

Day #2

Total Time: 15′

This workout should be done as a continuous circuit for 15 minutes. Alternate sides each time through.

Low Plank (Side Step) – 30″

  • Get on the floor with your elbows on the floor under your shoulders.
  • Engage your core by bringing your knees off the floor
  • Keep your elbows under your shoulders and your shoulder blades back
  • Step your right foot 12 inches to your right side.
  • Step your left foot 12 inches to your left side.
  • Bring your right foot in followed by your left foot.
  • Reverse direction between each set.

Bridge (Single Leg) – 30″

  • Lie on your back with your knees bent and feet on the floor. Lift your hips as high as you can toward the ceiling. Roll your shoulders underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Keep your thighs and feet parallel.
  • Lift one foot off the floor and extend your leg

Kneeling Glute Raise – 30″

  • Kneel on all fours in a table position
  • Lift one foot off the floor and extend your leg straight behind you.
  • Raise your knee ~4″ higher, hold for 3 seconds, then lower it back to the start position

Rest – 30″ between sets

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