Strength Week 17

Day #1

  • High Plank (Knees to Opposite Elbow)
  • Superman (Hands Clasped)
  • Reverse Fly

Day #2

  • Toe Taps
  • Bridge (Single leg)
  • Hydrants (Kneeling 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 (Knees to Opposite Elbow)- 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 elbow on the opposite side, crossing under your body

Superman¬† (Hands Clasped)- 30″

  • Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
  • Interlace your fingers
  • Lift your arms and legs off the ground and hold

Reverse Fly- 30″

  • Stand tall with your chest high and shoulder blades back.
  • Put your arms out in front of you holding a band with both hands with a slight bend in your elbows
  • Tighten your abdominals then tilt your pelvis upwards towards your belly button to engage your core.
  • Pull your arms as far apart as the band will allow.

Rest – 30″ Between Sets

 

Day 2

Total Time: 15′

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

Leg Pull In- 30″

  • Lay flat on your back, legs straight out, hands under your butt to support your lower back.
  • Start with your heels ~1″ off the ground
  • Bring your knees in to your chest.
  • Extend your legs back to the starting position so your feet hover above the ground and repeat.

Bridge (Figure Four) – 30″

  • Lie on your back with your knees bent and feet on the floor.
  • Place your left ankle on your right knee and swing your left knee wide.
  • Lift your hips as high as you can toward the ceiling.
  • Roll your shoulders underneath your body.
  • Clasp your hands and extend your arms along the floor beneath your pelvis and hold.
  • Switch legs each set.

Airplane (Standing) – 30″

  • Stand tall with your chest high and shoulder blades back and engage your core.
  • Bring both arms out to your side
  • Standing on one leg with a slight bend in the knee, pivot as far forward as you can while maintaining a straight spine and hold

Rest – 30″ Between Sets

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