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
412-720-3876