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DAY 3 - STRENGTH ENDURANCE

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


A) 10 Dumbbell Bench Press video OR Floor Press video

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


A) 10 Lat Pull Down video OR Assisted Pull up / TRX Row video

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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