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