WEEK 13
Warm Up:
3 sets:
Cat / Camel: 12 reps
Low lunge side stretch: 6 each side
Low lunge twist: 6 each side
Cat / Camel
Cat / camel
Low lunge with side stretch
Low lunge twist
WORKOUT A
Superset: pike & curtsy lunge progressions
Inch worms (superset with ground-up curtsy lunge)
Reps: 8 - 10 / Sets: 3 - 4
Tips & details:
Start in a high plank.
Walk your way to your feet, trying to push your hips as high as you can. Stretch those hamstrings.
The goal of this exercise is to eventually copy the end result by gliding your feet, rather than walking up to your feet. We’ll get there by the 4th week of progressions.
Ground up curtsy lunge (superset with inch worm)
Reps: 8 - 10 each side / Set: 3 - 4
Tips & details:
Start at the bottom part of the curtsy lunge, with your knee on the floor.
Add a slight lean forward before coming up.
…and stand! If you’re having difficulty coming back down wthout dropping the knee, place a mat or pillow under your knee.
Conditioning & Core:
52 Pick-up!
Grab a deck of cards and remove the Jokers, Kings, Queens and Jacks, then shuffle the remaining cards. Set a timer for 10mins (or more). The suit of the card = What exercise you do. The # on the card = The # of repetitions you do:
♠ - Squat Jacks / ♥️ - Sit ups / ♣ - Push ups / ♦️ - Squats.
WORKOUT B:
Superset: Turkish get-ups & squat progression
Turkish get-ups (superset with simple squats)
Reps: 6 - 8 each side / Set: 3 - 4
Tips & details:
Find a flat, light object (like a book or old CD)
Throughout the movement, the object should stay balanced on your palm by reaching your arm up toward the ceiling. Do no grip the object :)
Start by laying on the floor, one knee bent (the side of the raised arm). Leg placed about 90 degrees from each other.
Then, sit up. The arm on the floor can assist, if needed.
From there, lift the hips, shifting most of your weight onto the supporting arm, and the bent leg. The other leg is completely straight.
Try to achieve as much height as possible. This will help you in week 14.
Squats (superset with turkish get-ups)
Reps: 10 - 12 / Set: 3 - 4
Tips & details:
Feet: about shoulder width apart. A good measure is alining the inside of your feet with the armpits. Toes: slightly out (very slightly).
As you sit back and down, try to turn the knees out, creating space for your body to dip down. The trick is to do this without the feet following suit. It may help being barefoot (no sliding).
tip: place a short object behind you to try to lightly touch with your glutes - this will indicate if you’re achieving the same depth every rep.
Conditioning:
45 seconds of work, 15 seconds rest of the following:
Jumping jacks
Half burpees
Hollow hold
x 5 rounds
Jumping jacks
Half burpees
Hollow hold
WORKOUT C:
Superset: lat reach & roll-up progressions
Lat reach (superset with roll-ups)
Reps: 6 - 8 / Set: 3 - 4
Tips & details:
Remember this one, from week 2? Time flies.
laying on your side, set the Glider (or a towel) under your hand.
Reach as far out as your shoulder strength and mobility allows. Engage your core.
Try to avoid collapsing your shoulder toward your ear.
Roll-ups (superset with lat reach)
Reps: 8 - 10 total / Sets: 3 - 4
Tips & details:
for the first week of roll-up progressions, hook your feet under something solid (like a couch).
Imagine that your lifting your upper body from the floor one vertebrae at a time, with control.
For this week, arms are facing forward. This will change as we progress.
Conditioning:
Tabata! 20 seconds of work, 10 seconds of rest:
Thrusters
Take a break. You deserve it.
Long jump
Thrusters
Long jump