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