TELEO Performance Weeks 5-6 Group Training:

Hello everyone! This is the next 2 weeks of group training. We have re-visited weeks 1 and 2 but added volume and weight where it was necessary. You do not need dumbbells or plates for weights. Some examples of weight added to movements can be gallons of milk, cases of water, and buckets of dirt to name a few. If you need more ideas please don't hesitate to reach out.


Conditioning at beginning of workout:

(Frequency 3 x per week for 2 weeks)

Pick any modality that is safe and go .45 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 .30 x 3

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

Thomas Stretch for .30 x 3

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

Prone Hip Flexor Quad Stretch .30 x 3

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

Doorway Stretch .30 x 3

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

Posterior Pelvic Tilt - 3 sets of 20 (Use 1 leg and do 20 each leg)

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

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

Split BW Squats - 4 x 16 (8 Each Leg) - Possibly add any weight to this movement

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

Unloaded Hinge Away from Wall - 4 x 15 - Possibly hold a weight for this movement as well

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

Reverse Lunge Walks 4 x 16 Total (8 each leg)-Add weight to this movement as well

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

Push Ups x 5-10 x 4 sets

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

Plank with hip extension x24 (12 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

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