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
412-720-3876