WEEK 3 / DAY 3
Strength Supersets & Dynamic Core #1
⏲ 50-60 min
WARM-UP
↻ 1 Set
No Rest
x5 Walkouts
x8 3D Pigeon Stretch
Alternating
x8 Down Dog Knee Drive Each Leg
x8 Down Dog Arm Reach Each Arm
Do reps on one side first.
CORE ACTIVATION
↻ 1 Set
No Rest
x1 Dynamic Core Matrix
Perform 8 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout
SINGLE LEG & GLUTE ACTIVATION
↻ 1 Set
No Rest
x15 Step Downs Each Leg
2 second lower, 2 seconds up. Hold at bottom for 10 seconds every 5th rep
x15 Single Leg Back Elevated Bridge Each Leg
2 second lower, 2 seconds up. Hold at top for 10 seconds every 5th rep
Hamstrings & Glutes Superset
↻ 3 Sets
Rest as Needed
x8-10 Deadlifts
To modify: use moderate to heavy weights or bands
x12 Single Leg Deadlifts Each Leg
To modify: use moderately heavy weights or bands
Single Leg Strength & Stability Superset
↻ 3 Sets
Rest as Needed
x6 Single Leg Squat to Box
2 second lower. To modify up: hold weight. To modify down: controlled lower on one leg, stand up on both.
x10 Step-Ups Each Leg
To modify: use moderate to heavy weights or bands
OVERHEAD SERIES
↻ 3 Sets
Rest as Needed
x8 Judo Push-up
To modify: elevate feet on a sturdy surface.
x8 Standing 3-Way Rotating Press
1 rep = center + right + left. To modify: use moderate to heavy weights or bands
x8 Bent Over Y Raise to Lat Pull
2 sec. hold at top of Y Raise and Lat Pull. To modify: hold light DBs or household objects
core giant set
↻ 2 Sets
0:30 Rest Between Sets
x12 Hollow Body Rocks
x12 High Plank Shoulder Taps
Alternating
x12 Side Plank Leg Lifts Each Side
x12 Flying Planks
Alternating
x20 Glute Bridge March
Alternating
COOL DOWN
↻ 1 Set
x0:30 Downward Facing Dog
x0:20 Thread the Needle Each Side
x0:30 Overhead Thoracic Spine Mobility
x0:20 Figure 4 Stretch Each Leg
x0:20 Laying Hip Stretch Each Leg
x0:20 Hamstring Floss Each Leg