Warm-up:
30 Jumping Jacks
Knee Grab to Single Leg Deadlift
Complete the following-
Option 1 > 3 Months:
5 Rounds
10 Weighted Step Up with Knee Raise R Leg 10/15
10 Weighted Step Up with Knee Raise L Leg 10/15
10 Weighted Side Steps R Leg 10/15
10 Weighted Side Steps L Leg 10/15
20 Resistance Band Lat Pulldowns AHAP (As Heavy As Safely Possible)
20 Tick Tocks R 15/20
20 Tick Tocks L 15/20
Option 2 < 3 Months:
4 Rounds
10 Weighted Step Up with Knee Raise R Leg 5/10
10 Weighted Step Up with Knee Raise L Leg 5/10
10 Weighted Side Steps R Leg 5/10
10 Weighted Side Steps L Leg 5/10
10 Resistance Band Lat Pulldowns AHAP (As Heavy As Safely Possible)
20 Tick Tocks R 15/20
20 Tick Tocks L 15/20
Option 3 < 1 Month:
3 Rounds of
5 Step Up with Knee Raise R Leg (Without Weights)
5 Step Up with Knee Raise L Leg
5 Side Step Up R Leg (Without Weights)
5 Side Step Up L Leg
10 Resistance Band Lat Pulldowns AHAP (As Heavy As Safely Possible)
10 Tick Tocks R 10/15
10 Tick Tocks L 10/15
Cool Down:
Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch
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What makes these workouts less hard? YOU!
