WARMUP FOR 5-10 MINUTES
PSA: You will be doing this same workout multiple times this week. We should see some improvement! These are similar exercises from last week but the time for each set is decreased. Hopefully the intensity is as high as possible each set!
*Remember, you get out of this what you put into it!!!
CIRCUIT 1
*Video Demonstrations Bottom of the Page
(2-3 ROUNDS)
Dorsiflexion Ankle Stretch | 40 SECONDS (20sec per side fast switch)
1O SECONDS OF REST
Alternating Squat with Rotation | 40 SECONDS
1O SECONDS OF REST
Wall Angels | 40 SECONDS (approximately 10 sec up 10sec down
1O SECONDS OF REST
Supine Knee to Chest with Resistance | 40 SECONDS (20 sec per side)
1O SECONDS OF REST
Dowel Overhead Squat with External Cue | 40 SECONDS
1O SECONDS OF REST
Rest 1-2 minutes between circuits/finisher.
FINISHER
*Video Demonstrations Bottom of the Page
Circuit (4 ROUNDS)
As Fast as Possible or 10min time cap
4rounds of Circuit (alternate between the V-Ups and Superman)
Alternating Modified V-Ups | 20REPS (10Reps per side)
Superman Arm Drive | 20REPS
VIDEOS
Dorsiflexion Ankle Stretch | 40 SECONDS (20 sec per side)
Alternating Squat with Rotation | 40 SECONDS
Wall Angels | 40 SECONDS
Supine Knee to Chest with Resistance | 40 SECONDS (20sec per side)
Dowel Overhead Squat with External Cue | 40 SECONDS
Alternating Modified V-Ups | 20REPS (10Reps per side)
Superman Arm Drive | 20REPS