Home Workouts - Week 4 Day 2

Today is the first of our 2 days focused on general strength.

No weights are required, although the use of a TheraBand or elastic is ideal.

Warm Up
Frankensteins Arms stretched in front of you Tighten core, brace abs Raise one foot to touch the out-stretched hand Repeat on each foot Repetitions 10 x each leg
Drinking Bird Begin with your hands at your side and your core tight. Lift your left foot, reach back with your foot while you bend forward at the hip. Should create a straight line from head to toe Repeat on each foot Repetitions 10 x each leg
Hip Flexor Make sure to keep your hips engaged and not to lean forward. Push your hip forward gently to feel the stretch. Straighten your front leg and reach forward to touch your toes to incorporate an extra hamstring stretch. Duration - 20 seconds each side
Standing Quad Stretch Hold your right foor with your right hand and pull the foot to your glute. Hole for 20 seconds. Repeat with opposite foot.
Inch Worm Feet shoulder width apart. Lean forward and touch the ground, placing your palms flat on the ground. Slowly walk your hands forward until you get to an out-stretched position, engaging your core. Walk your hands slowly back to your feet. That is 1 full rep. Repetitions 5 full reps If you have trouble with this one, begin with as many reps as you can do correctly.
Duck Walk Squat down 90 degrees with arms forward Take small steps forward Take small steps backward Repetitions 10 meters x 2
Standing Hamstring Keeping your leg straight, reach down and touch your toe with the same hand. Hold the stretch on each leg for 30 seconds
Trunk Twists Feet shoulder width apart Twist at your waist so that your upper body turns and faces to the left, then rotate to the right Repeat each side 20 times
Standing Butterfly Keeping your feet (including heels) flat on the ground, squat down as low as you can and let your knees open up. Place your elbows on the inside of your knees and push your legs open slightly. Duration - 20 seconds
Superman Begin lying face down with your arms extended in front of you. At the same time lift your hands and feet as high as you can and hold for a second trying to keep arms and legs straight. Repetitions 3 sets of 8
Basic Strength Day
Overhead Double Squat Stand with feet wider than shoulder width. Hands up high above head (weight optional) Keeping your arms stretched above your head, squat keeping your chest up and eyes forward. Do not 'lean forward'. Shouls squat no more than 90 degree angle of legs Repetitions 3 sets of 10 reps
Bulgarian Split Squat Start with one foot on the ground and one on an object Squat down to 90 degree angle Do not let your front knee pass your front toe Repetition 3 sets of 10 reps
Single Leg RDL Begin standing with hands down by your side (weight optional) Bend at the hip, straightening one leg backwards and the same side arm down to the ground. Maintain a tight core. Repetitions 3 sets of 10 reps
Offset Push Up Get into the normal push up position Place one hand roughly 15cm wider than usual while keeping the other hand in the normal location Once the reps are completed, switch the hand that is offset Repetitions 3 sets of 10 reps on both hands
Mountain Climbers Begin in the push up position. Without moving your hands, bring your right knee up to the inside of your right elbow. Repeat on the other side. Motion should be fluid and not rushed (resembles a running motion) Repetitions 3 sets of 12 reps on each leg
TheraBand Row Begin by wrapping your TheraBand or elastic around a pole of solid object. Pull both elbows into your side, keeping the elbows tucked nicely. From here, for additional work rotate your hand outwards slightly. Repetitions 3 sets of 12 reps
Russian Twist Begin in the crunch position with your feet off the ground - for beginners, you may let your feet rest on the ground. Holding the ball out straight, rotate your core and touch the ground on either side of your body. Maintain a tight core. Repetitions 3 sets of 12 on each side
Superman Begin by lying on your stomach with your arms stretched out front. Lift both geet and hands at the same time. hold for a second. Repetitions 3 sets of 12 reps
Plank Walk Being in the push up position. Drop down to your elbows one at a time so you are now in a plank pose. Climb back up to the push up position. That is 1 rep. Repetitions 3 sets of 12 reps
Flexibility
Cool down stretches - 5 mins Each stretch should be held for 20-30 seconds

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