Strength Week 5

Day #1

  • High Plank
  • Superman
  • Balancing Table

Day #2

  • Low Plank
  • Bow Pose
  • Hydrants (Kneeling)

Workout details below…

Day 1

Total Time: 15′

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

 

High Plank – 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 and hold.

Superman – 30″

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

Balancing Table – 30″

  • Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips
  • Lift one foot off the floor by extending your leg straight behind you.
  • Lift the opposite arm straight in front of you.

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 – 30″

  • Lay on the floor with your elbows under your shoulders and chest tall.
  • Bring your knees off the floor and raise your hips
  • Tilt your pelvis towards your chest to engage your core and hold.

Bow Pose – 30″

  • Begin by lying flat on your stomach and your hands resting at your sides.
  • Bend your knees, bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.
  • Reach back with both hands and hold onto your outer ankles.
  • Lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the floor.
  • Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back.
  • Draw your shoulders away from your ears.

Hydrants (Kneeling) – 30″

  • Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips.
  • Bring one leg straight out to the side maintaining a 90 degree bend in the leg.
  • Lower your knee back to the starting position and repeat.

 

Rest – 30″ Between Sets

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