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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
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
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
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.
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
D. RKC high Plank
Hold plank 15-45 seconds.
https://www.youtube.com/watch?v=9BEm0jdoT6g&list=UUyu__s6zkPDYgw4AUxsXIHg&index=42
Perform 3 sets.