WARM-UP
- Hamstring swoops
- Scorpion kicks
- World's greatest stretch
A1 - Squats 3x12-15 (pick the variation that fits you)
A2 - Hip thrust 3x12-15 (pick the variation that fits you)
A3 - Push-ups 3x8-10 (pick the variation that fits you)
A4 - Core development 3x16 (pick the variation that fits you)
CARDIO - 15-20 minutes, fast Zone 2 walk.
15 lb dumbbells: https://amzn.to/3TPyE4K
20 lb dumbbells: https://amzn.to/4zvIHew
This is the at home version of the exercises from your workshop, in order. Watch the clip, read the cues, do the reps.
Hamstring swoops
Feet shoulder width, alternate legs, sweep towards the leg that’s straight, while keeping the other one relaxed.
Scorpion kicks
Lie face down, arms out wide.
Kick one foot across toward the opposite hand.
Keep your chest on the floor.
World's greatest stretch
Start in a plank position, step on foot outside your hand.
Rotate opposite arm towards the ceiling, then bring that elbow towards the ground.
For modified version, keep the knee on the ground.
01 - SQUAT
3 sets of 12-15.
Seated squat (easier)
Sit back to a chair or box. Light touch, not a full sit.
Stand up tall. Squeeze your glutes at the top.
Body weight squat
Feet shoulder-width, toes slightly out.
Sit your hips back and down like a chair.
Push the floor away to stand.
DB box squat
Dumbbells at your sides, box behind you.
Tap the box, then drive up.
DB goblet squat
One dumbbell at your chest, box behind you.
Tap the box, then drive up.
02 - HIP THRUST
3 sets of 12-15.
Banded glute bridges (easier)
Same move on the floor, band above your knees.
Push knees out as your hips come up.
Hip thrust
Rest on bench and keep weight on your back, below your shoulder blades, feet flat.
Drive your hips to the ceiling, press through your heels and keep your ribs down.
Squeeze your glutes hard at the top. One second hold.
Banded hip thrust (harder)
Same setup, band above the knees, push knees out.
03 - INCLINE PUSH-UP
3 sets of 8-10.
Elevated push up (modified)
Same setup, bring one leg in, go as low as you can control.
Elevated push ups
Hands on a bench or counter, body in one line.
Lower your chest to the edge.
Push the bench away. No sagging hips.
04 - SINGLE-ARM ROW
3 sets of 10-12 each side.
Single arm DB bench supported row
One hand and one knee on the bench, back flat.
Pull the dumbbell to your hip, not your shoulder.
Lower it slow. Full stretch at the bottom.
05 - SHOULDER TAP PLANK
3 sets of 16 taps.
Elevated shoulder tap plank
Hands on the bench, body in one line.
Tap one shoulder at a time.
Hips still. If they rock, widen your feet.
Shoulder tap plank (hardest)
Tap one shoulder at a time.
Hips still. If they rock, widen your feet.
Deadbugs (easier)
On your back, arms up, knees over hips.
Lower opposite arm and leg together.
Keep your low back pressed to the floor.
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