BLOCK A | WEEK 2
DAY 3 - STRENGTH WORKOUT #2 [STRENGTH 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)
Perform exercises in a circuit.
2 sets
12 Floor Crunch video
12 Lying Leg Raise video
12 Step up to Balance (Sagittal), 6 each side video
Rest 0-90 seconds between sets.
SKILL DEVELOPMENT (PLYOMETRIC & SAQ)
3 sets
8 Squat Jump video
Rest 60 seconds between sets.
RESISTANCE TRAINING
Perform Exercise A + B with no rest in between exercises. Rest 60 seconds between sets. See Suggestions below on Intensity + Tempo.
PART 1
3 sets
A) 10 Dumbbell Squat video
B) 10 Step up to Balance each side video
Rest 60 seconds between sets.
1-2 Minutes of Continuous Movement (Jog/Run, Bike, Row, Jumprope, etc.) after completing all sets.
PART 2
3 sets
b) 10 Push up video
Rest 60 seconds between sets.
1-2 Minutes of Continuous Movement (Jog/Run, Bike, Row, Jumprope, etc.) after completing all sets.
PART 3
3 sets
B) 10 Ball Dumbbell Cobra video
Rest 60 seconds between sets.
1-2 Minutes of Continuous Movement (Jog/Run, Bike, Row, Jumprope, etc.) after completing all sets.
PART 4
3 sets
A) 10 Dumbbell Shoulder Press video
B) 10 Dumbbell Scaption (Alternating) each side video
Rest 60 seconds between sets.
1-2 Minutes of Continuous Movement (Jog/Run, Bike, Row, Jumprope, etc.) after completing all sets.
Suggestions:
Exercise A: Intensity 10 RM, Tempo 2-0-2-0 (Moderate)
Exercise B: Intensity 10 RM Tempo 4-2-1-1 (Slow)
COOL-DOWN
Cardio
Foam Roll
Static Stretch
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