BLOCK A | WEEK 2
DAY 1 - STRENGTH WORKOUT #1 [STABILIZATION ENDURANCE]
WARM UP
Foam Roll - Hold each tender area for 30 seconds.
Static Stretch - Hold each stretch for 30 seconds.
Cardio - Jog, Bike or Row 5-10 Minutes - Low intensity.
ACTIVATION (CORE / BALANCE)
2 sets
20 Floor Bridge video
20 Floor Cobra video
20 Single-leg Balance Reach (Frontal), 10 each side video
Rest 0-90 seconds between sets.
RESISTANCE TRAINING
Perform exercises in a circuit. See Suggestions below for Intensity + Tempo.
2 sets
15 Bodyweight Squat video
15 Dumbbell Deadlift video
15 Push up (Elevated) video
15 Bent Over Dumbbell Row video
15 Dumbbell Shoulder Press video
Rest 0-90 seconds between sets
Suggestions:
Intensity 15 RM, Tempo 4-2-1-1 (Slow)
COOL-DOWN
Cardio
Foam Roll
Static Stretch
Comentários