Step Up III

Warm-up

Spinal Flow

Resistance Band Chest & Shoulder Mobility

Resistance Band Postural Complex


Then complete one of the following options-

Option 1 > 3 Months

5 Rounds of:

20 Superman Back Extensions

20 Step Down Biceps Curls 15/20 (10 R leg only/10 L leg only)

20 Step Down OH Press 15/20 (10 R leg only/10 L leg only)

20 OH Triceps Ext 15/20 (10 R leg only/10 L leg only)

Option 2 < 3 Months

4-5 Rounds of:

20 Superman Back Extensions

20 Step Down Biceps Curls 10/15 (10 R leg only/10 L leg only)

20 Step Down OH Press 10/15 (10 R leg only/10 L leg only)

20 OH Triceps Ext 10/15 (10 R leg only/10 L leg only)


Option 3< 1 Month

2-3 Rounds of:

10 Superman Back Extensions

10 Step Down Biceps Curls 8/10 (5 R leg only/5 L leg only)

10 Step Down OH Press 8/10 (5 R leg only/5 L leg only)

10 OH Triceps Ext 8/10 (5 R leg only/5 L leg only)


Recommended step height 15" but should be modified as needed.

May be timed. However full range of motion is more important than speed.


Post time and thoughts to comments


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch




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