Strength Week 14

Day #1

  • High to Low Plank Continuous
  • Locus (Hands Clasped, Kicking)
  • Glute Extensions (Standing with Bands)

Day #2

  • Flutter Kicks with Bands
  • Reverse TableĀ  (Legs Straight)
  • Pushups

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 Continuous – 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 pushup position
  • Tilt your pelvis towards your chest to engage your core and hold.
  • Come down onto your elbows into a low plank position.
  • Push back up into high plank position
  • Move between high and low plank for the duration

Locus (Hands-Clasped, Kicking) – 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
  • Gently kick your legs in a flutter kick motion

Glute Extension (Standing with bands)- 30″

  • Stand with your feet together 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 behind you.
  • 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.

Flutter Kick with Bands – 30″

  • Lay flat on your back, legs straight out, a band around your ankles, and arms extended by your side.
  • Lift your feet off the ground 6-12 inches.
  • Point your toes as far as you can and kick your feet up and down with a small, tight, kick.

Reverse Table (Legs Straight)- 30″

  • Lie on your back with your knees straight 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.

Pushups – 30″

  • Start in a high plank position with your core engaged.
  • Perform pushups with your elbows close to your side.
  • If you need to, do these with your knees on the floor.

Rest – 30″ Between Sets

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