WEEK 2 / DAY 4
Strength & Endurance Blast
⏲ 40-50 min
WARM-UP
↻ 1 Set
No Rest
x6 World's Greatest Lunge Stretch
Alternating
x12 Tin Soldiers
Alternating
x12 Hurdle Steps
Alternating
x12 Hamstring Scoops
Alternating
x12 Dynamic Quad Stretches
Alternating
x12 Lateral Hip Openers
Alternating
x12 Reverse Lunge Side Bends
Alternating
x4 Half Kneeling Shoulder Sweeps Each Arm
GLUTE & CORE ACTIVATION
↻ 1 Set
No Rest
x15 Fire Hydrants
To modify: perform with mini band above knees
x15 Bird Dogs Each Side
To modify: perform with mini band around midfoot
x15 Side Plank Hip Lifts Each Side
To modify: perform on knees.
FULL BODY STRENGTH
↻ 3-4 Sets
1:30 Rest Between Sets
x10 Squat to Presses
To modify: use moderate to heavy weight or bands. Adjust the number of reps if needed.
x10 Deadlift to Rows
1 rep = 1 deadlift + 2 rows. To modify: use moderately heavy weights or bands.
x10 Step-Up to Shoulder Presses Each Leg
To modify: use moderately heavy weights or bands. Adjust the number of reps if needed.
x10 Reverse Lunge Rows Each Leg
Perform row at bottom isometric postion. To modify: hold onto a resistance band tightly or household objects.
x10 Iso Single Leg Bridge w. Alternating Chest Presses
Alternate arms for 10 reps total, switch legs, and repeat on opposite leg. To modify: use moderately heavy weights, bands, or household objects.
ENDURANCE BLAST 1
⏲ 3:00
Perform exercise #1 for 0:30, exercise #2 for 0:30, repeat for 3 minutes straight without rest.
x0:30 Drop Squats
x0:30 Half Burpees
ENDURANCE BLAST 2
⏲ 3:00
Perform exercise #1 for 0:30, exercise #2 for 0:30, repeat for 3 minutes straight without rest.
x0:30 Mountain Climbers
x0:30 Side Shuffles
COOL DOWN
↻ 1 Set
x0:30 Downward Facing Dog
x0:30 Rotating Child's Pose
x0:20 Figure 4 Stretch Each Leg
x0:20 Hamstring Floss Each Leg