Step Up & Pull Down

Updated: Sep 29

Warm-up:

30 Jumping Jacks

Dynamic Side Lunges

Knee Grab to Single Leg Deadlift

Arm Circles

Chest/Shoulder/Neck Mobility


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:

Child's Pose

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 Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch



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What makes these workouts less hard? YOU!


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