Home Workouts - Week 4 Day 5

Today is our second day this week 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 10 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
Basic Strength Day
Broad Jump Begin with your feet shoulder width apart, you will bend and jump as far as possible from the standing start. Make sure you catch the landing by squatting and securing your weight. Repetitions 3 sets of 10
See Saw Lunge Begin with your right foot planted. You will step forward with the left amd lunge, you will then pop back up and step back again with the left foot and lunge. Then repeat this process stepping with the right. Repetitions 3 sets of 10 each leg
Incline Push Up Regular puch up with hands above feet (bench or step) Repetitions 3 sets of 10 push ups
Decline Push Up Regular push up with hands below feet (bench or step) Repetitions 3 sets of 10 push ups
Mountain Climbers Begin in the push up position. Without moving your hands, bring your right knee up to the inside of your right elbow. Repeart on the other side. Motion should be fluid but not rushed (resembles a running motion) Try and keep your back in a straight line. Repetitions 3 sets of 12 reps on each leg
Superman Series Lay face down with your arms and legs out-stretched. Lift your left hand and right foot at the same time. Repeat on the other side. Then repeat with both feet and both hands simultaneously. Repetitions 3 sets of 10 reps
Dead Bug Begin on your back with your knees and arms up. Take your left foot and right arm, and stretch them out straight and hold. Repeat on other side. Repetitions 3 sets of 10 on each side
TheraBand Torso Twist Wrap your TheraBand or elastic around a pole or tie it to a fixed point. Keeping your feet planted and arms out-stretched, rotate your core as far as you can to one side. Hold it for a second and then rotate to the other side. Your arms and shoulders shouldn't move. Repetitions 3 sets of 10 each side
Plank Walk Begin 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
Plank Series Elbows must be shoulder width apart. Engage your core and create a straight line between your head down to your ankles. Roll onto one side so your elbow is on the ground below your shoulder. You should create a straight line with your arms and body. Repetitions Hold each plank for 30 seconds. Repeat twice.
Flexibility
Cool down stretches - 5 mins Each stretch should be held for 20-30 seconds

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