Workout 9

Updated: Aug 3


Perform 2 rounds before moving on

Bird dog-Perform 10 each side

https://www.youtube.com/watch?v=DyzbY1yz7fM

Bear crawl-Perform 30 seconds moving back and forth

https://www.youtube.com/watch?v=dLEhIpvECR8

Bear crawl-Perform 30 seconds moving laterally

https://www.youtube.com/watch?v=58LHCDIHqTw

Squat with hold-Perform 30 second hod at bottom of squat

https://www.youtube.com/watch?v=xvB3nvDlTw4




A1. Single Leg Deadlift-Perform 8 reps each leg with one second pause at extension

https://www.youtube.com/watch?v=K-I9TWWB0G0

A2. Split Squat-Perform 8 each leg with one second pause at bottom without knee touching the ground

https://www.youtube.com/watch?v=772NuXFi3tI





B1. Bodyweight arm raise-Perform 10 reps each arm with 1 second pause at extension

https://www.youtube.com/watch?v=EUHJ4z3Bfd0

B2. Squat 1.5- Perform 1.5 squat for 10 reps

https://www.youtube.com/watch?v=Rv5CH9bgsqA

Complete 3 sets



C1. Side plank-Perform 30 seconds each side. Can use hand on ground for support if needed

https://www.youtube.com/watch?v=jxfWYv2pLe8

C2. Vsits-Perform 10 reps each side for a total of 20

https://www.youtube.com/watch?v=6tc6621eDSE Complete 3 sets


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