Week 1 and 2 of Group Training Workout at Home:
Conditioning at beginning of workout:
(Frequency 2 x per week for 2 weeks)
Pick any modality that is safe and go .30 hard and go easy for 1:00 for example (run .30 then walk for 1:00 or if you are using HR recover to 60% if you don't know your 60% please let me know)- Do this for a total of 30 minutes
Stretches to warm up with:
Trapezius Stretch - Hold each stretch for .20 x 3
Thomas Stretch for .20 x 3
Prone Hip Flexor Quad Stretch .20 x 3
Doorway Stretch .20 x 3
Posterior Pelvic Tilt - 3 sets of 20
Strength Movements (You can add a weight to any of these movements)
Split BW Squats - 3 x 20 (10 Each Leg)
Unloaded Hinge Away from Wall - 3 x 20
Reverse Lunge Walks 3 x 20 Total (10 each leg)
Push Ups x 5-10 x 3 sets
Plank with hip extension x20 (10 each leg) x 3 sets
If you have any questions please don't hesitate to reach out to me
412-720-3876