WEEK #4 OVERVIEW

We are up and over the halfway point in this series! How are you feeling? Remember, taking regular stock of how you feel in a journal or notes app can be a great tool to recognize your progress. Have you seen the timelapse videos people make over the course of years, documenting how they change? Working out can be similar! Without a record, it can be easy to forget small wins week to week. Or wins you may night even recognize into weeks or months in the future.

This week we will continue to increase reps, keep our weight and sets the same. I also encourage you to take just a few minutes after each workout to reflect on how you feel and jot it down!

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 x15 ᐅ

    3 pt Row x15 each side ᐅ

  • Repeat x3

    Side Lunge x15 each side ᐅ

    Side Plank Switch x15 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? ᐅ

    Bicep Curl x15 ᐅ

  • Repeat x3

    Half Kneeling SA Shoulder Press x15 each side ᐅ

    Split Squat x15 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 x15 ᐅ

    Lat Pull over x15 ᐅ

  • Repeat x3

    Single-Leg Glute Bridge x15 each side ᐅ

    Single-Leg RDL x15 each side ᐅ

  • 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

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