Day 57: Strength and Stamina + Flexibility

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Warm Up

ExerciseSetsTimeVideo Link
Jumping Jacks230SView Video
Squats230sView Video
Lunge with overhead reach230sView Video
Downward to step up with rotation230sView Video

Strength

ExerciseSetsRepsVideo Link
Band squats2-315View Video
Side walks2-330 each wayView Video
Hollow body2-360sView Video
Quarter squats up, then down2-315 each wayView Video
Hip Bridges2-320View Video
Plank2-360sView Video

Conditioning

Directions: This is going to be a 17 minute run/walk to start building a solid base of conditioning. You can use a bike or elliptical if you prefer.

ExerciseTime
Walk or light jog3 minutes
Run90s
Walk or light jog1 minute
Run90s
Walk1 minutes
Run90s
Walk1 minute
Run90s
Walk1 minute
Run90s

Post-Workout/ Practice Stretches

ExerciseSetsTimeVideo Link
Hip flexor on wall11 minute per sideView Video
Quad on wall11 minute per sideView Video
90 90 hip stretch130s to front, then 5 press downs and pull ups for 5s each. Repeat on back leg.View Video
Block calf stretch11 minute per sideView Video
Any other stretches your body needs!