Strength Week 12

Day #1

  • Suitcases
  • Locus (Hands Clasped)
  • Reverse Pushups

Day #2

  • Reverse Crunches
  • Upward Facing Dog (Alternating Arm/Leg)
  • Super Dog

Next week 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.

Suitcases – 30″

  • Lay flat on your back, legs straight out, arms extended by your side.
  • Lift your chest off the ground and bring your knees into your chest.
  • Lower until both your back and feet hover above the ground and then raise back up.

 

Locus (Hands-Clasped) – 30″

  • Lie flat on your stomach with legs straight out behind you.
  • Interlace your fingers behind your lower back
  • Lift your arms and legs off the ground and hold

 

Reverse Pushups – 30″

  • Start in a high plank position with your core engaged.
  •  Over the course of 10 seconds, lower yourself to the ground to a low pushup position.
  • Inchworm yourself back into a high plank position
  • l 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.
  • 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.

 

Reverse Crunches – 30″

  • Lay flat on your back, legs straight out, arms extended by your side.
  • Lift your feet off the ground such that your knees are above your hips.
  • Depending on your flexibility, your legs may be straight with your feet above your hips, or you may have a slight bend in your legs.
  • Keeping your knees above your hips, lift your legs straight into the air such that your hips raise approximately one inch of the ground.
  • Lower back down. (Note: we want you to bring your legs straight up and do not want you to bring your legs over your stomach or chest.)

 

Upward Facing Dog (Alternating Arm/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 and extend the opposite arm straight in front of you.
  • Lower your arm and foot then repeat on the opposite side.

 

Superdog – 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.
  • Lift the opposite arm straight in front of you.
  • Bring the raised knee forward and the elbow back to touch each other under your chest then fully extend again.

 

Rest – 30″ Between Sets

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