WEEK 7
Warm Up:
Start with the 3 stretches, followed by a light superset of the hip thrusts and high plank twist.
Quad stretch x 1 set (60 sec)
Hip flexor stretch x 1 set (60 sec)
Hip & glute stretch x 1 set (60 sec)
Hip thrusts x 8 each side. 3 sets
High plank twist (feet wide) x 5 each side. 3 sets
WORKOUT A
Superset: thruster & handstand progressions
Single leg Thrusters (superset with walk-up handstands)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
While pushing down on the ground, try to distribute your weight equally throughout your foot. (not just your toes or just your heels).
Engage your glutes and hamstrings as you lift, keeping the hips aligned with each other.
It’s very tempting to arch your back in order to get more height: avoid this by engaging your core, glutes to maintain a neutral spine.
For an additional challenge, place weight on your hips.
elevated Inch worms (superset with single leg thrusters)
Reps: 6 -8 total / Sets: 3 - 4
Tips & details:
Start in a high plank with your feet on a soli d vertical structure. Wear shoes or barefoot: socks are slippery.
Walk up toward the structure on your hands, just like week 6, until you get to a safe height.
Hold for about 1-2 seconds, and walk down. Take breaks in between each rep if necessary.
As always, engage your core!
Conditioning:
Tabatas: 3 exercises
Mountain climbers
Plank push-up (try to alternate push-up arm)
Burpee squat (no push-up or jump up)
Moutain climbers
Plank push-up
Burpee squat
WORKOUT B:
Superset: single leg deadlift & v-sit progressions
True Single leg deadlift (superset with balanced v-sit)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
Try a few reps with your hands on your hips and notice if you’re twisting your hip up on the kicking side. Try to keep the hips aligned.
To protect your knee and maximize the hamstring stretch, keep the balancing knee over your ankle/foot. Avoid pushing your knee backwards.
Want more challenge? Hold weight.
Balancing V-sit Twist (superset with true single leg deadlift)
Reps: 20-30 seconds / Set: 3 - 4
Tips & details:
The set up: Open the chest by keeping the shoulder down and back. No slouching allowed.
pretty straight-forward….
Conditioning & Core
Pyramid. Start with:
5 x push-up pike
10 x “KB'“ swings (get a sturdy bag and books)
5 x frog jumps
Keep adding 5 reps until you get to 20 x push-up pikes, 25 x swings and 20 frog jumps. Work your way back down.
Push-up pike
“KB” swings
Frog jumps
WORKOUT C: Coming soon
Superset: lunge & dip progressions
Walking LUNGE (superset with weighted tricep dip)
Reps: 8 - 12 each / Set: 3 - 4
Tips & details:
Try to get your back knee as close to the floor in each rep.
Avoid bringing your feet together between each repetition. Balance!
To easy? Hold some weight.
Weighted TRICEP DIP (superset with walking LUNGE)
Reps: 8 - 12 / Set: 3 - 4
Tips & details:
Again, Try to keep your back close to the chair or couch that you’re using for the exercise. Your shoulder joints will appreciate it.
Like previous weeks, Only lower to accommodate your shoulder’s comfortable range of motion (you should not feel pain in the shoulder joint)
Conditioning…
Lateral jumps (alternate with high knees): 60 seconds x 5 sets
High knees (alternate with lateral jumps): 60 seconds x 5 sets
…then Core:
40 seconds of work
20 seconds of rest
5 sets
