Strength Week 13

Day #1

  • High to Low Plank
  • Locus (Hands Clasped)
  • Side Kicks (Standing with Bands)

Day #2

  • Bicycles
  • Reverse Table
  • Sumo Squats with Bands

Workout details below…

Day 1

Total Time: 15′

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

High Plank to Low Plank- 15″/15″

  • 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 pushup position
  • Tilt your pelvis towards your chest to engage your core and hold.
  • After 15″ come down onto your elbows into a low plank position and hold for the remainder of the time.

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

Side Kicks (Standing with Bands)- 30″

  • Stand with your feet shoulder width apart and a band around your ankles.
  • Position your hands for balance and lift one leg off the floor, bending the knee of the standing leg slightly.
  • Engage your core then extend your leg out to your side.
  • Bring your ankles together 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.

Bicycles – 30″

  • Lay flat on your back, legs straight out, hands behind your head.
  • Lift your feet off the ground
  • Alternate bringing your left elbow to your right knee and right elbow to your left knee

Reverse Table- 30″

  • Lie on your back with your knees bent and feet on the floor.
  • Place your hands as close to your arm pits as you can, pushing yourself up off the ground
  • Lift your hips as high as you can toward the ceiling.
  • Keep your thighs and feet parallel.

Sumo Squat with bands- 30″

  • Stand with your feet outside your shoulders and a band just above your knees
  • Place your arms straight out in front of you
  • Point your toes out slightly.
  • Squat down until your thighs are in line with your knees.
  • Return to standing.
  • Make sure you don’t allow your knees to draw inward under the pressure from the band

Rest – 30″ Between Sets

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