Strength Week 15

Day #1

  • High Plank (Marching)
  • Rows (with band, right arm/left leg)
  • Rows (with band, left arm/right leg)

Day #2

  • Scissor Kicks with Bands
  • Reverse Table  (Single leg)
  • Band Press

Workout details below…

Day 1

Total Time: 15′

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

High Plank (Marching)- 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.
  • Alternating legs bringing your knee to your chest

Rows (with band, left arm/right leg) – 30″

  • Stand tall with your chest high and shoulder blades back and engage your core.
  • Place a band around your right foot
  • Standing on your right leg with a slight bend in the knee, pivot as far forward as you can.
  • Grasping the band with your left hand, perform rows by bringing your elbow to your hip (use your right arm for balance).
  • Switch sides between sets.

Rows (with band, right arm/left leg) – 30″

  • Stand tall with your chest high and shoulder blades back and engage your core.
  • Place a band around your left foot
  • Standing on your left leg with a slight bend in the knee, pivot as far forward as you can.
  • Grasping the band with your right hand, perform rows by bringing your elbow to your hip (use your left arm for balance).
  • Switch sides between sets.

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

Scissor 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 right over left then left over right

Reverse Table (Single leg)- 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.
  • Raise one leg in the air so it is parallel to the ground
  • Alternate legs between sets

Band Press- 30″

  • Start standing with your core engaged.
  • Hold the band in both hands equidistance apart
  • Keeping one hand tight to your chest, push the other hand away from you.
  • Alternate arms between sets

Rest – 30″ Between Sets

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