WEEK 2
Workouts: 5
DAY 6:
Warmup
3 Rounds
- 10 Prone Shoulder Taps
- 10 Jumping Jacks
- 10 Marching Arm Swings
Stretching
- “Bobble Head” Stretch
- Steeple Stretch
- Warrior One
12 Minute AMRAP
- 10 Lunges
- 7 Strict Press
- 5 Dips
Cool Down
- 5 Roll Stretches
- 10 Shoulder Rolls
(Forwards and Backwards) - Prayer Stretch
Accessory Movements
- Opposite Arm/Opposite Leg Balance (3 Sets of 4 each side)
DAY 7:
Warmup
3 Minute AMRAP
- 5 Good Mornings
- 5 Shoulder Circles
- 5 Air Squats
Stretching
- Behind the Back Chest and Shoulder Stretch
- Seated Hamstring Stretch
- Ankle Circles
8 Minute EMOM
- 5 Deadlifts
- 8 Step-Ups
Harder Variation
+ 3 push ups
Cool Down
- Arch Back Stretch
- Seated Glute Stretch
- Knee to Chest Stretch
Accessory Movements
- Sit to Stand Woodchop (3 sets of 4 each side)
DAY 8:
Warmup
2 Rounds of
- Fast walk/Light Jog
- 6 Lunges
- 4 Hip Circles
Stretching
- 5 Stretch up/Roll Down
- Towel Calf Stretch
- Lying Down Knee to Chest Stretch
5 Rounds of
- 8 Leg Lifts
- 8 Air Squats
Cool Down
- Quad Stretch
- Leg Swings
Accessory Movements
- Leg Raise 3 Sets of 10 (5 each leg)
DAY 9:
Warmup
3 Rounds of
- 5 Jumping Jacks
- 5 Air Squats
- 5 Push Press
Stretching
- Knee Stretch
- Plantar Fasci Ankle Stretch
- PVC Pass through
15, 12, 9, 3
- Thruster
- Renegade Row
Cool Down
- 5 Up-Down Stretch
- Tricep Stretch
- Cross-Arm Shoulder Stretch
Accessory Movements
- Calf Raise (2 sets of 20)
DAY 10:
Warmup
2 Rounds of
- 10 Wall Shoulder Taps
- 6 Side Lunges
- 5 Front to Lateral Raises
Stretching
- Standing Side Stretch
- Behind the Back Chest and Shoulder Stretch
- Seated Glute Stretch
12 Minute AMRAP
- 10 Strict Press
- 10 Lunges
- 20 Second Plank
Cool Down
- Neck Stretch
- Seated Twist
Accessory Movements
- “Dead Bug” (3 Sets of 10)