Strength Week 4

Day #1

  • High Plank (Stepping)
  • Bridge
  • Sumo Squats

Day #2

  • Low Plank (Stepping)
  • Sphinx
  • Sumo Squats (On Toes)

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)

Bridge – 30″

  • Lie on your back with your knees bent and feet on the floor.
  • 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.
  • Keep your thighs and feet parallel.

Sumo Squat- 30″

  • Stand with your feet outside your shoulders
  • Place your arms straight out in front of you
  • Point your toes out slightly.
  • Squat down until your thighs are in line with your knees.
  • Return to standing.

 

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)

Sphinx – 30″

  • Lie flat on your stomach with your legs extended straight behind you and toes pointed.
  • Place your arms in front of you with a 90-degree angle so your forearms lay on the floor with your elbows resting near your waist.
  • Keeping your elbows and forearms on the floor, raise your head and chest off the floor, allowing for a slight arch in your upper torso and hold

Sumo Squat (on toes)- 30″

  • Stand with your feet outside your shoulders
  • Place your arms straight out in front of you
  • Point your toes out slightly and raise your heels off the ground.
  • Squat down until your thighs are in line with your knees.
  • Return to standing.

Rest – 30″ Between Sets

 

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