Workout of the Week 01/14-01/20

Warm-Up: 3 Sets: 10x Forearm Slides Shoulder Mobility Circuit Standing Hip Mobility 15x Bodyweight Squats 10x Spiderman Lunges Perform following circuit 3 times: 1.) 50x Push-Ups Mod: Place Knees on the ground Prog: Clapping Push-Ups 2.) 20x Walking Lunges (each leg) Mod: Reverse Lunges Prog: Overhead lunges (w/plate) 3.) 15x Bench Step-Ups (each leg) Modification: 6 inch box Progression: add weighted dumbbells 4.) 20x Glute-Hip Bridge (thoracic area on bench) Modification: back on ground Progression: Both legs planted, add weighted barbell to lower-mid abdominal area braced by padding 5.) 25x Sumo Deadlift High Pulls (with kettlebell) Modification: only incorporate high pull Progression: add more weight to barbell or kettlebell 6.) 15x Cable Woodchoppers (each side) Modification: stay kneeled during rotation Progression: extend arms Cool down: 5 min walk on treadmill (easy) AIS Stretching with Band Myofascial Release Foam Roller



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7 Total Videos - Reorder videos by dragging to a new location.



1 Shoulder Mobility Circuit
Level: Beginner
Sets: 3
Reps: 0
Rest Time: 0
Set Time: 0
2 Standing Hip Mobility Circuit
Level: Beginner
Sets: 3
Reps: 0
Rest Time: 0
Set Time: 0
3 Bodyweight Squat
Level: Intermediate
Sets: 3
Reps: 15
Rest Time: 0
Set Time: 0
Start with feet shoulder-width apart. Squat down as if you are sitting in a chair, keeping knees behind toes and return to standing position.
4 Basic Push-up
Level: Intermediate
Sets: 3
Reps: 50
Rest Time: 0
Set Time: 0
Start in prone position with hands shoulder-width apart. Push your body up, keeping your core straight and lower back down.
5 Maintaining Neutral Knee Position during a lunge
Level: Beginner
Sets: 3
Reps: 20
Rest Time: 0
Set Time: 0
20x each leg
6 Bench Step Up (w/without weight)
Level: Beginner
Sets: 3
Reps: 15
Rest Time: 0
Set Time: 0
7 Glute/Hip Bridge
Level: Beginner
Sets: 3
Reps: 20
Rest Time: 0
Set Time: 0