Workout 14

A1. Bird dog-Focus on extending the arm and let out at the same time. Pause at the top of the movement for 2 seconds before returning arm and leg to the ground.

Perform 10 reps on each side

https://www.youtube.com/watch?v=-LRjkbEy-qU

A2. Glute bridge hold- Make sure to keep the back flat. Squeeze glutes at the top of the movement.

Hold the top of the glute bridge for 30-60 seconds

https://youtu.be/2OKbSY4YUnM

Rest for 15-30 seconds. Perform 3 sets

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B1. Tempo squats-For this squat, take 3 seconds on the descent and 1 second on the ascent.

Perform 10-15 reps

https://www.youtube.com/watch?v=ZE8XZ2t9nWY&list=UUyu__s6zkPDYgw4AUxsXIHg&index=8

B2. Plank jacks-Begin in the high plank(pushup) position for this movement. Jump the legs out and in.

Perform 10-20 reps.

https://www.youtube.com/watch?v=ro8EQrRiftI&list=UUyu__s6zkPDYgw4AUxsXIHg&index=40

Rest form 30-60 seconds. Perform 2-3 sets.

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C1. Rear foot elevated split squat- This ones going to take some balance! Keep chest upright and don’t let the knee trail too far over the foot. Find a surface that is somewhere around knee height. Bring the knee as close to the ground as possible.

Perform 6-10 reps per leg.

https://www.youtube.com/watch?v=MYgd_oOo3PQ&list=UUyu__s6zkPDYgw4AUxsXIHg&index=65

C2. Incline pushups-If you can’t do them from the ground, find a surface that allows for full range with the chest touching as close to that surface as possible.

Perform 6-10 reps.

https://www.youtube.com/watch?v=axNzZsEhB4A&list=UUyu__s6zkPDYgw4AUxsXIHg&index=96

Rest 30-60 seconds then repeat for 3-4 sets

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D. RKC high Plank

Hold plank 15-45 seconds.

https://www.youtube.com/watch?v=9BEm0jdoT6g&list=UUyu__s6zkPDYgw4AUxsXIHg&index=42

Perform 3 sets.