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