WEEK 3 / DAY 2
Strength Endurance & Conditioning
⏲ 35-45 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
x6 Half Kneeling Shoulder Sweeps Each Arm
x12 Reverse Lunge Side Bends
Alternating
STRENGTH ENDURANCE 1
↻ 3 Sets
1:00 Rest Between Sets
x12 Squat to Side Lunge
1 rep = 1 squat + 1 side lunge on each side
x12 Step-Up to Row Each Leg
x50 Vertical Hops
STRENGTH ENDURANCE 2
↻ 3 Sets
1:00 Rest Between Sets
x20 Quadruped Plank Rows
Alternating sides. To modify: use DBs
x20 Reverse Lunge Shoulder Presses
Alternating legs. Perform a shoulder press at the bottom position. Adjust reps if using weights.
x50 Mountain Climbers
bodyweight blast
↻ 2 Sets
0:30 Rest Between Sets
x1:00 Step Back Pull
Switch arms and legs halfway through
x0:30 Push-Ups
x1:00 Pogo Hop Jumping Jacks
x0:30 Squat Jumps
x0:30 Sprint Back Pedal
COOL DOWN
↻ 1 Set
x0:30 Rotating Child's Pose
x0:20 Downward Facing Dog
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