top of page
  • Writer's picturemarcus watson

Workout 14

Updated: Aug 3, 2020

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

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

Rest for 15-30 seconds. Perform 3 sets


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

Perform 10-15 reps

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

Perform 10-20 reps.

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


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.

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.

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


D. RKC high Plank

Hold plank 15-45 seconds.

Perform 3 sets.

7 views0 comments

Recent Posts

See All

10 pushups 10 vups 10 lunges each leg 60 second plank 10 pushups 10 vups 10 lunges each leg 45 second plank 10 pushup

Complete 5 rounds as quick as possible. 10 reverse lunges each leg 8 shoulder taps each arm 6 pushups 4 forward lunges each leg 2 walkouts https://www.youtu

Complete 2 rounds of the following movements Step throughs- Perform 8 each side Superman- Perform 10 with a 1 second pause

bottom of page