DAY 1 - STRENGTH WORKOUT #1 // STABILIZE

BLOCK A | WEEK 2

DAY 1 - STRENGTH WORKOUT #1 [STABILIZATION ENDURANCE]

WARM UP

Foam Roll - Hold each tender area for 30 seconds.

Static Stretch - Hold each stretch for 30 seconds.

Cardio - Jog, Bike or Row 5-10 Minutes - Low intensity.

ACTIVATION (CORE / BALANCE)

2 sets

20 Floor Bridge video

20 Floor Cobra video

20 Single-leg Balance Reach (Frontal), 10 each side video

Rest 0-90 seconds between sets.

RESISTANCE TRAINING

Perform exercises in a circuit. See Suggestions below for Intensity + Tempo.

2 sets

15 Bodyweight Squat video

15 Dumbbell Deadlift video

15 Push up (Elevated) video

15 Bent Over Dumbbell Row video

15 Dumbbell Shoulder Press video

Rest 0-90 seconds between sets

Suggestions:

Intensity 15 RM, Tempo 4-2-1-1 (Slow)

COOL-DOWN

Cardio

Foam Roll

Static Stretch