Strength Week 2

Day #1

  • High Plank (Stepping)
  • Superman (Alternating Sides)
  • Torso Rotation (Standing)

Day #2

  • Low Plank (Stepping)
  • Superman (Alternating Arms/Legs)
  • Leg Circles (Standing)

Workout details below…

Day 1

Total Time: 15′

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

High Plank (Stepping)- 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 picking your feet up off the ground (~3 inches)

Superman (Alternating sides) – 30″

  • Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
  • Lift your right arm and left leg off the ground.
  • Relax then lift your left arm and right leg off the ground.

Torso Rotation (Standing)- 30″

  • Stand tall with your chest high and shoulder blades back. Clasp your hands together and raise your arms straight in front of you such that your arms are parallel to the ground.
  • Stand on one leg with a slight bend in the knee. Raise your other knee towards your chest with a 90 degree bend in your hip and a 90 degree bend in your knee.
  • Rotate your shoulders as far as you can without moving your hips or knees toward the bent leg.
  • Rotate as far as you can in the opposite direction
  • Alternate sides each time through

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

Low Plank (Stepping) – 30″

  • Get into a low plank position with your chest high, shoulder blades back, and engage your core.
  • Alternate picking your feet up off the ground (~3 inches)

Superman (Alternating Arms/Legs) – 30″

  • Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
  • Lift your arms off the ground.
  • Relax then lift your legs off the ground.

Leg Circles (Standing)- 30″

  • Stand tall with your chest high and shoulder blades back, engage your core, position your arms for balance.
  • Stand on one leg with a slight bend in the knee.
  • Keeping your other leg relatively straight, bring it out to the side and rotate it in large circles.
  • Rotate counter-clockwise with your left leg and clockwise with your right leg
  • Alternating legs each set.

Rest – 30″ Between Sets

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