Group Training at Home Weeks 3 and 4
Week 3 and 4 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 1:00 hard and go easy for 1:00 for example (run 1:00 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 32 minutes
Warm Up:
Hamstring Stretch - Hold each stretch for .20 x 3
https://www.youtube.com/watch?v=p7jhIDiNZK0
Hip Stretch for .20 x 3
https://www.youtube.com/watch?v=Xv7vJEPMOjk
Lat Stretch .20 x 3
https://www.youtube.com/watch?v=WfXQ2mpqc6A
Standing Hip Abduction 20 Reps x 3
https://www.youtube.com/watch?v=U73YNXYIGD0
Dead Bugs - 3 sets of 20
https://www.youtube.com/watch?v=cWip4ctQ8mU
Strength Movements (You can add a weight to any of these movements)
Doorway Row - 3 x 20
https://www.youtube.com/watch?v=LEh-zcy-diE
Single Leg Hinge Unloaded Away from wall - 3 x 20 each leg
https://www.youtube.com/watch?v=My3Z0yQTDKE
Reverse Lunge Walks 3 x 20 Total (20 each leg)
https://www.youtube.com/watch?v=mp2wlktVfwQ
Push Ups x 10-15 x 3 sets
https://www.youtube.com/watch?v=RvNyX71y4Sc
Get Ups x 10 x 3 sets
https://www.youtube.com/watch?v=JmM0Bg15Clw
If you have any questions please don't hesitate to reach out to me. We also offer 10 day at home programs and you can reach out to myself or your trainer for details about that. Thank you and let's keep moving together!!!
412-720-3876