This is the third workout of Week 1.
Make sure to rest at least 1 day between workouts.
Week 1 Example: (Mon- Workout 1, Wed- Workout 2, Sat- Workout 3)
Today you will be utilizing myofascial release through foam rolling.
Deep mind muscle connection through basic exercises. Improved coordination, challenging balance and core stability exercises.
1-3 sets/session (circuit), 15-30 reps/exercise
Mobility is performed 3 times straight through, as a superset.
Exercise 1-4 as a superset
Mobility: Bird Dog
115 reps each side
- Focus on Stability, NOT Speed
215 reps each side
- Focus on Stability, NOT Speed
315 reps each side
- Focus on Stability, NOT Speed
Mobility: Lunge with Rotation
115 reps each side
- Focus on Stability, NOT Speed
215 reps each side
- Focus on Stability, NOT Speed
315 reps each side
- Focus on Stability, NOT Speed
Mobility: Walking Push-up
110 Reps
- Add 5-10 reps for more of a challenge
210 Reps
- Add 5-10 reps for more of a challenge
310 Reps
- Add 5-10 reps for more of a challenge
Mobility: Kicks
130 Reps each side
- Focus on Stability
230 Reps each side
- Focus on Stability
330 Reps each side
- Focus on Stability
Mobility: Shoulder Dislocate
130 seconds each
230 seconds each
330 seconds each
Myofascial release: IT Band
130 seconds each
230 seconds each
330 seconds each
Myofascial release: Glute
130 seconds each
230 seconds each
330 seconds each
Myofascial release: Quad
130 seconds each
230 seconds each
330 seconds each
Myofascial release: Hamstring
130 seconds each
230 seconds each
330 seconds each
Myofascial release: Hip Flexor
130 seconds each
230 seconds each
330 seconds each
1: Anti Rotation
110 reps
- Slow Tempo
- Superset with woodchops
210 reps
- Faster Tempo
- Superset with woodchops
310 reps
- Fastest Tempo
- Superset with woodchops
2: Woodchops
115 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
215 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
315 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
3: Tempo Squats
120 reps
Reps should be performed at a slow controlled tempo
220 reps
Reps should be performed at a slow controlled tempo
320 reps
Reps should be performed at a slow controlled tempo
4: Single leg balance (Lateral)
115 reps each side
Reps should be performed at a slow tempo working on control and stability.
215 reps each side
Reps should be performed at a slow tempo working on control and stability.
315 reps each side
Reps should be performed at a slow tempo working on control and stability.