WEEK #2 OVERVIEW

Nice work on the first week! Now that we are familiar with our base movements we’ll start to increase our volume and weight.

This week in Set #1 you will increase the total number of sets complete, from 3 to 4.

When choosing weights this week consider how last week felt, both in the moment and as you recovered. If you felt that you undershot your weight, add a little this week. Overshot? Lighten the load. Just right? Stay there. The weight you use this week is the weight we’ll stay at for a few weeks as we add on more sets and reps!

Let’s get into it!

Workout #1

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x4

    Front Squat x10 ᐅ

    3 pt Row x10 each side ᐅ

  • Repeat x3

    Side Lunge x10 each side ᐅ

    Side Plank Switch x10 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Plank up-downs ᐅ

    Deadbug ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

Workout #2

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x4

    Push up x TBD ᐅ

    Bicep Curl x10 ᐅ

  • Repeat x3

    Half Kneeling SA Shoulder Press x10 each side ᐅ

    Split Squat x10 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Lateral Quad Walk ᐅ

    Leg Lowers ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

Workout #3

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x4

    Deadlift x10 ᐅ

    Lat Pull over x10 ᐅ

  • Repeat x3

    Single-Leg Glute Bridge x10 each side ᐅ

    Single-Leg RDL x10 each side ᐅ // (option b)

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Floor Press ᐅ

    Skull Crusher ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

HAVE A QUESTION?