Strength Week 3

Day #1

  • Alternating High/Low Plank
  • Locus
  • Hydrants (Standing)

Day #2

  • High to Low Plank
  • Locus (Hands Clasped)
  • Superman (Standing)

Workout details below…

Day 1

Total Time: 15′

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


Alternating High/Low Plank – 30″

  • Alternate High Plank and Low Plank each set

Locus – 30″

  • Lie flat on your stomach, arms down along your side, legs straight out behind you.
  • Lift your arms and legs off the ground and hold

Hydrants (Standing) – 30″

  • Stand tall with your chest high and shoulder blades back, engage your core, and position your arms for balance.
  • Stand on one leg with a slight bend in the knee.
  • Create a 90 degree bend in your knee with the other leg by bringing your foot behind you.
  • Bring the bent knee straight out to the side.

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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


High to Low Plank – 15/15″

  • Hold a high plank for 15″ then…
  • Down on your elbows and hold a low plank for 15″

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

Superman (Standing) – 30″

  • Stand tall with your chest high and shoulder blades back and engage your core.
  • Bring both arms straight above your head.
  • Standing on one leg with a slight bend in the knee, pivot as far forward as you can while maintaining a straight line between your hands and your raised foot.
  • Hold for 30″
  • Alternate legs each set


Rest – 30″ Between Sets

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