WEEK 2 / DAY 2

Full Body Strength Endurance & Conditioning #2

⏲ 40-50 min

WARM-UP

↻ 1 Set
No Rest

x8 World's Greatest Lunge Stretch

Alternating

x16 Tin Soldiers

Alternating

x16 Hurdle Steps

Alternating

x16 Hamstring Scoops

Alternating

x16 Dynamic Quad Stretches

Alternating

x16 Lateral Hip Openers

Alternating

x16 Reverse Lunge Side Bends

Alternating

x8 Half Kneeling Shoulder Sweeps Each Arm

x16 Half Kneeling Reverse Flyes

To modify: hold light weights or household objects

STRENGTH ENDURANCE 1

↻ 2 Sets
1:00 Max Rest Between Sets

x15 Squat to Reverse Lunges

1 rep = 1 squat + 1 reverse lunge each side

x1 3-Way Push-Up Matrix

Perform x4 close, x4 neutral, x4 wide grip push-ups. To modify up: perform with superband

x1:00 Pogo Hops

STRENGTH ENDURANCE 2

↻ 2 Sets
1:00 Max Rest Between Sets

x15 Deadlifts w. Overhead Reach

x15 Half Kneeling Rows Each Arm

To modify: use a moderately heavy weight, band, or household object

x1:00 Forward and Back Jacks

STRENGTH ENDURANCE 3

↻ 2 Sets
1:00 Max Rest Between Sets

x10 Elevated Split Squats Each Leg

Controlled tempo

x10 Rotation Lunges Each Leg

x1:00 Cross Jumping Jacks

conditioning

↻ 5 Sets
0:20 Rest Between Sets

x0:20 Wall Sprints

x0:20 Bear Plank

COOL DOWN

↻ 1 Set

x0:30 Downward Facing Dog

x0:30 Rotating Child's Pose

x0:20 Thread the Needle Each Side

x0:20 Overhead Thoracic Spine Mobility

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg