| Workout 1 |
| I. Mobility [A – D = 1 round. Perform 2-5 rounds] |
| A. Side to side rolls – in one piece, smoothly roll from right to left side. 3-5 / side B. 90/90 seated flow – from starting position move from right to left leg in front. 30 secs C. Bird-dogs – extend right arm and left leg at the same time. Switch sides. 5/ side D. “Hovers”– focus on |
| II. Core Strength [A – B = 1 round. Perform 2-3 rounds] |
| A. Reverse Planks – from Deadbug starting position, extend arms and legs while keeping lower back pressed into the ground. 10-20 seconds B. ½ Kneeling Halos – hold a |
| III. Full Body Strength [A – C = 1 round. Perform 2-5 rounds] |
| A. ISO pushup hold w/ knee tuck – stay strong through torso while holding B. Tall Kneeling Hip Hinge – with both knees on the ground and under hips and not rounding lower back extend hips back, reverse movement by squeezing glutes as you return to starting position. 10-20 reps C. Deadbug – from |
| Workout 2 |
| I. Mobility [A-D = 1 round. Perform 2-5 rounds] |
| A. Ankle mobility drills – perform mobility drills for 30 seconds on each foot B. Dracula/Supermans – while standing, alternate between Dracula to Superman for 30 -60 seconds C. ½ Kneeling eye drills – maintain balance, keep eyes fixed on small object 15 feet away, make small head rotations. 5 to each side, 5 up and down. 20 total. Repeat on D. Glute bridges – from your back with feet shoulder width and knees about 45 degrees firmly push feet into |
| II. Core Strength [A-B = 1 round. Perform 2-3 rounds] |
| A. Assisted Leg Lowers – from your back bring both legs up off B. |
| III. Full Body Strength [A – C = 1 round. Perform 2-5 rounds] |
| A. Lying Lat ISO – from your back, with arms straight, palms down on the floor and near hips press palms and forearms firmly into the ground. Maintain strong pressure into B. ½ Kneeling to Stand – from mobility ½ kneeling starting position drive front and back feet down through the floor to raise body into standing position. Slowly lower yourself back into starting position. 5-10 reps per leg C. Crawling – From a “hands and knee” starting position, with hands under shoulders and knees under hips, brace your core then slowly lift right hand from |
Try this:
Goal is to perform Workout 1 and Workout 2 at least once each per week. Try to alternate each workout every other day for 6 total workouts in 1 week…rest on the 7th day.
