Strength Week 11

Day #1

  • Low Plank (Arm Extensions)
  • Locus
  • Hydrant to Glute Extension Rotation

Day #2

  • Low Plank (Hip Taps)
  • Upward Facing Dog (Single Leg Pulse)
  • Split Squats

In a couple 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.

 

Low Plank (Arm Extensions) – 30″

  • Lay on the floor with your elbows under your shoulders and chest tall.
  • Bring your knees off the floor and raise your hips
  • 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.

 

Locus – 30″

  • Lie flat on your stomach, arms down along your side, legs straight out behind you.
  • Lift your arms and legs off the ground and hold

 

Hydrant to Glute Rotation (Kneeling) – 30″

  • Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips.
  • Bring one leg straight out to the side maintaining a 90 degree bend in the leg.
  • Keeping your leg in same plane, extend your leg straight behind you until you are in the Glute Extension position.
  • Lower your knee back to the starting position 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.

 

Low Plank (Hip Taps) – 30″

  • Lay on the floor with your elbows under your shoulders and chest tall.
  • Bring your knees off the floor and raise your hips
  • Tilt your pelvis towards your chest to engage your core.
  • Alternate tapping one hand to the hip on the same side while trying to keep your hips flat as you move your arms.

 

Upward Facing Dog (Single Leg Pulse)- 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
  • Pulse your leg up another 3 inches then relax back to the raised position
  • Alternate sides each time through

 

Split Squat- 30″

  • Place your hands behind your head with fingers interlaced and elbows wide.
  • Place one foot slightly in front of you and the other behind you on an elevated surface (e.g. coffee table,  chair, etc.)
  • 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, focus on the front leg.
  • Alternate sides each time through

 

Rest – 30″ Between Sets

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