Warm-up:
20 R Leg Only Box Step-ups (Frontal) 18"*
20 L Leg Only Box Step-ups
20 R Leg Only Lateral Box Step-ups
20 L Leg Only Lateral Box Step-ups
*18" box height as a goal. Scale as needed
Then complete the following pyramid**:
Minute 1 - 20 Situps
Minute 2 - 25 Situps
Minute 3 - 30 Situps
Minute 4 - 30 Situps
Minute 5 - 25 Situps
Minute 6 - 20 Situps
Rest 1 Minute and Complete the same pyramid with KB Swings 25/35 & Squat Jumps
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 an old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch
Less than 1 Month
Complete 1/2 reps each minute with 10/15# for KB Swings
Post Thoughts to Comments
Because strength isn’t only measured by a one rep max.
