TELEO Performance at home weeks 1 and 2 Group Training


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

https://www.youtube.com/watch?v=p7jhIDiNZK0

Thomas Stretch for .20 x 3

https://www.youtube.com/watch?v=Xv7vJEPMOjk

Prone Hip Flexor Quad Stretch .20 x 3

https://www.youtube.com/watch?v=WfXQ2mpqc6A

Doorway Stretch .20 x 3

https://www.youtube.com/watch?v=U73YNXYIGD0

Posterior Pelvic Tilt - 3 sets of 20

https://www.youtube.com/watch?v=cWip4ctQ8mU

Strength Movements (You can add a weight to any of these movements)

Split BW Squats - 3 x 20 (10 Each Leg)

https://www.youtube.com/watch?v=LEh-zcy-diE

Unloaded Hinge Away from Wall - 3 x 20

https://www.youtube.com/watch?v=My3Z0yQTDKE

Reverse Lunge Walks 3 x 20 Total (10 each leg)

https://www.youtube.com/watch?v=mp2wlktVfwQ

Push Ups x 5-10 x 3 sets

https://www.youtube.com/watch?v=RvNyX71y4Sc

Plank with hip extension x20 (10 each leg) x 3 sets

https://www.youtube.com/watch?v=JmM0Bg15Clw

If you have any questions please don't hesitate to reach out to me

jd.teleo@gmail.com

412-720-3876

#TELEO #HealthandWellness #FITNESS #STRENGTHANDCONDITIONING

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