Fitness Resolution WEEK 1/DAY 2

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Here is the second day of your Fitness Resolution program WEEK 1

CLICK HERE FOR ALL DYNAMIC WARM-UP VIDEOS

Dynamic Warm-Up – perform each movement over 10 yards
Walking toe touch
Knee grab into lunge
Leg cradles 
Reverse heel up into reverse lunge and rotate
Over the fence, under the fence
Dead lift walk
Spiderman

Dynamic Stabilization - this will prep you for future plyometric training

Single leg linear hop

Single leg lateral hop

Core Training - the foundation of a safe and effective exercise program 

Perform the following two exercises back to back

Glute bridge with only pause at top

Single leg reach 

Perform the following two exercises back to back

Side iso ab (side plank) for 15 reps with pause at top

Standing resistance band rotation with no foot turn

Perform the following two exercises back to back

Quadruped

Step up with dumbbell raise

Perform two sets of each at 15 reps.

Level Change

Perform the following three exercises back to back to back

Dumbbell squats  

If you cannot do Dumbbell squats, use this modification – wall swiss ball squats

Single leg dumbbell lunge (right leg)

Standing overhead shoulder press

Then do 30 second linear box hops

and 15 swiss ball crunches

Perform the following three exercises back to back to back

Tube walking lead with right leg 15 yards or 25 steps

Monster walk

Standing vertical pull down

Then do 30 second lateral box hops

and 15 med ball seated rotations

If you cannot do med ball seated rotations, do this modified version

Then ride stationary bike 3-5 minutes

Repeat above circuit using left leg

Perform the following three exercises back to back to back

Dumbell squats  

If you cannot do Dumbbell squats, use this modification – wall swiss ball squats

Single leg dumbbell lunge (left leg)

Standing overhead shoulder press

Then do 30 second linear box hops

and 15 swiss ball crunches

Perform the following three exercises back to back to back

Tube walking lead with left leg 15 yards or 25 steps

Monster walk

Standing vertical pull down

Then do 30 second lateral box hops

and 15 med ball seated rotations

If you cannot do med ball seated rotations, do this modified version

Ride stationary bike 3-5 minutes

Level Change # 2

Perform the following four exercises in a row

Ankle tube squat right and left

Alternating dumbbell lunges

Standing overhead shoulder press

Standing vertical pull down

OPTIONAL

30 second linear box hop

15 seconds rest

30 second lateral box hops

CLICK HERE FOR ALL STATIC STRETCH VIDEOS

Static Stretch – these stretches will be held for 20-30 seconds.
Catchers stretch
Glute stretch
Hamstring stretch
Hip flexor and quad stretch
Calf stretch

If you want to exercise tomorrow, take a group class of your choice
Look for one that is less aggressive and low impact
Suggestions:
Yoga
Pilates
Tai chi