Workout 18

Updated: Aug 3


Warmup:Repeat 2x

20 squats

20 glute bridges

20 supermans

https://www.youtube.com/watch?v=AAtoS4K905o&list=UUyu__s6zkPDYgw4AUxsXIHg&index=23

20 second side plank

Modified:

https://www.youtube.com/watch?v=NNZDLn2uTlM&list=UUyu__s6zkPDYgw4AUxsXIHg&index=3

Normal:

https://www.youtube.com/watch?v=jxfWYv2pLe8&list=UUyu__s6zkPDYgw4AUxsXIHg&index=5




A1. Eccentric kneeling pushups or full pushups(you can use an elevated surface as well)

https://www.youtube.com/watch?v=YIHkchyfQpE&list=UUyu__s6zkPDYgw4AUxsXIHg&index=2


Complete 30 total reps, taking as long as needed to finish them all with good form



B1. Single Side get-ups- Perform 8 reps on each side (notice leg placement)

https://www.youtube.com/watch?v=S2NeZ_sPwMc&list=UUyu__s6zkPDYgw4AUxsXIHg&index=14


B2. Hinge to squat- Perform 15 reps with 1 second pause at bottom of each rep

https://www.youtube.com/watch?v=cMY5qYAGb0E&list=UUyu__s6zkPDYgw4AUxsXIHg&index=37

Complete 3 sets



C1. Fire hydrant- Perform 15 reps each side

https://www.youtube.com/watch?v=jI4-c-UhxSE&list=UUyu__s6zkPDYgw4AUxsXIHg&index=20

C2. Step-up- (Find a surface that allows you to step up comfortably but still a challenge) A stair, chair, box, could work. Perform 8 reps each

https://www.youtube.com/watch?v=w-XApv93Jhs&list=UUyu__s6zkPDYgw4AUxsXIHg&index=33

Complete 3 sets



D1. VSit-Perform 10 reps

https://www.youtube.com/watch?v=nMQ9QdX7BeM


D2. Russian Twist- Perform 60 seconds at a steady pace.

https://www.youtube.com/watch?v=6tc6621eDSE&list=UUyu__s6zkPDYgw4AUxsXIHg&index=8


Complete 3 sets



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