Strength Week 9

Day #1

  • Flutter Kick
  • Cobra
  • Glute Extension (Kneeling)

Day #2

  • Scissor Kick
  • Upward Facing Dog
  • Hydrants (Kneeling)

Workout details below…

Day 1

Total Time: 15′

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

Flutter KickĀ  – 30″

  • Lay flat on your back, legs straight out, arms extended by your side.
  • Lift your feet off the ground 6-12 inches.
  • Point your toes as far as you can and kick your feet up and down with a small, tight, kick.

 

Cobra- 30″

  • Lie flat on your stomach with your legs extended straight behind you and toes pointed.
  • Place your hands under your shoulders.
  • Extend your arms to raise your head and chest off the floor while keeping your legs on the floor

 

Glute Extension (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
  • Lift one foot off the floor by extending your leg straight behind you.
  • Raise and lower your knee approximately 3″

 

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

Scissor KickĀ  – 30″

  • Lay flat on your back, legs straight out, arms extended by your side.
  • Lift your feet off the ground 6-12 inches.
  • Point your toes as far as you can and kick your feet right over left then left over right

 

Upward Facing Dog- 30″

  • Lie flat on your stomach with your legs extended straight behind you and toes pointed.
  • Place your hands under your shoulders.
  • Extend your arms to raise your head, chest, hips and thighs off the floor while supporting yourself on top of your feet

 

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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