TELEO Performance Group Training Weeks 7 and 8

Conditioning at beginning of workout:

(Frequency 2 x per week for 2 weeks)

Pick any modality that is safe and go 1:30 hard and go easy for 1:30 for example (run 1:30 then walk for 1:30 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 .30 x 3

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

Hip Stretch for .30 x 3

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

Lat Stretch .30 x 3

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

Standing Hip Abduction 20 Reps x 4

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

Dead Bugs - 4 sets of 20

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

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

Doorway Row - 4 x 20

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

Single Leg Hinge Unloaded Away from wall - 4 x 20 each leg

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

Reverse Lunge Walks 4 x 20 Total (20 each leg)

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

Push Ups x 15 x 3 sets

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

Get Ups x 10 x 4 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!!!

jd.teleo@gmail.com

412-720-3876

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