Strength Week 6

Day #1

  • High Plank (Stepping)
  • Superman (Alternating Sides)
  • Squat (Legs Together)

Day #2

  • High Plank (Side Step)
  • Bridge
  • Lunge

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)

Superman (Alternating sides) – 30″

  • Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
  • Lift your right arm and left leg off the ground.
  • Relax then lift your left arm and right leg off the ground.

Squat (Legs Together)- 30″

  • Stand with your feet touching – toes and knees touching.
  • Place your arms straight out in front of you
  • 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.

 

High Plank (Side Step) – 30″

  • Get on the floor with your elbows on the floor under your shoulders.
  • Engage your core by bringing your knees off the floor
  • Keep your elbows under your shoulders and your shoulder blades back
  • Step your right foot 12 inches to your right side.
  • Step your left foot 12 inches to your left side.
  • Bring your right foot in followed by your left foot.
  • Reverse direction after each set.

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.

Lunge- 30″

  • Place your hands behind your head with fingers interlaced and elbows wide.
  • Place one foot out in front of you and the other behind you.
  • Lower yourself towards the ground by bending your knees. Make sure your front knee aligns with your second toe.
  • Lower yourself as far as you can while maintaining good form.
  • As you raise yourself back up, engage your quad on your front leg as well as your glutes and hamstrings of the rear leg.
  • Alternate sides each time through

Rest – 30″ Between Sets

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