Strength Week 10

Day #1

  • High Plank (Arm Extensions)
  • Upward Facing Dog (Single Leg)
  • Glute Extension to Hydrant Rotation

Day #2

  • High Plank (Shoulder Taps)
  • Upward Facing Dog (Stepping)
  • Lunge

In a few weeks, we will start incorporating the use of resistance bands.

Please order some resistance bands if you don’t already have them.

Workout details below…

Day 1

Total Time: 15′

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

 

High Plank (Arm Extensions) – 30″

  • Get on the floor with your knees on the floor, hands under your shoulders and chest tall.
  • Bring your knees off the floor into a high push up position
  • Tilt your pelvis towards your chest to engage your core.
  • Alternate raising your arms straight out in front of you. Try to keep your hips flat as you move your arms.

 

Upward Facing Dog (Single Leg)- 30″

  • Lie flat on your stomach with your legs extended straight behind you and toes pointed.
  • Place your hands under your shoulders.
  • Extend your arms to raise your head, chest, hips and thighs off the floor while pressing into the top of your feet
  • Raise one foot off the ground
  • Alternate sides each time through

 

Glute Extension to Hydrant Rotation – 30″

  • Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips
  • Lift one foot off the floor by extending your leg straight behind you.
  • Keeping your leg in same plane, bring your knee outside your body towards your shoulder until you are in the Hydrant position.
  • Lower your knee towards the floor and repeat

 

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

High Plank (Shoulder Taps) – 30″

  • Get on the floor with your knees on the floor, hands under your shoulders and chest tall.
  • Bring your knees off the floor into a high push up position
  • Tilt your pelvis towards your chest to engage your core.
  • Alternate tapping one hand to the opposite shoulder. Try to keep your hips flat as you move your arms.

 

Upward Facing Dog (Stepping)- 30″

  • Lie flat on your stomach with your legs extended straight behind you and toes pointed.
  • Place your hands under your shoulders.
  • Extend your arms to raise your head, chest, hips and thighs off the floor while pressing into the top of your feet
  • Alternating picking your feet up off the ground (~3 inches)

 

Lunge- 30″

  • Place your hands behind your head with fingers interlaced and elbows wide.
  • Place one foot out in front of you and the other behind you.
  • Lower yourself towards the ground by bending your knees. Make sure your front knee aligns with your second toe.
  • Lower yourself as far as you can while maintaining good form.
  • As you raise yourself back up, engage your quad on your front leg as well as your glutes and hamstrings of the rear leg.
  • Alternate sides each time through

 

Rest – 30″ Between Sets

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