Fitness Resolution WEEK 1/DAY 3

Here is the third installment of your Fitness Resolution for Week 1

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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 Warm-up with a Medicine Ball  – perform 10 reps of each movement

Dynamic Stabilization - this will prep you for future plyometric training

• Single leg linear hop – forward and backward

• Single leg lateral hop – side to side

Note: Almost all exercise sets will consist of 15 reps – in the early stages of the program a higher rep scheme is used to build muscle endurance.

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

Perform the following two exercises back to back

• Glute bridge - marching

• Single leg dead lift

Perform the following two exercises back to back

• Prone iso ab (plank) 15 reps with pause at top

• Bosu ball prone march (if you do not have a Bosu ball you can do this exercise with a step or box)

Perform the following two exercises back to back

• Swiss ball shoulder combo

• Resistance band or cable  single arm retractions

Perform two sets of each at 15 reps.

1. Multi-Jointed Push Exercise - Combines upper and lower body and thus, is using multiple joints.

Cable or resistance band alternating lunge and press

Unload the body with a cable or resistance band two arm curl

2. Multi-Jointed Pull Exercise

Cable or resistance band squat and low row

Unload the body with lying dumbbell tricep extensions

3. Multi-Jointed Push Exercise

Dumbell squat and overhead press

Unload the body with alternating rotation dumbbell curls

4. Multi-Jointed Pull Exercise

Cable or resistance band alternating reverse lunge and mid row

Unload the body with cable or resistance band tricep kickbacks

Perform 15 reps for all of the above exercises

5. Short Aerobic Circuit

Two (2) minutes jumping rope or jumping jacks

Two (2)minutes treadmill, ellipitical or stationary bike

15 Swiss ball crunches (flexion)

10 Swiss ball hyperextensions (extension)

Repeat this short circuit 2x

Repeat Exercise combo’s 1-5  2x-3x

• Catchers stretch
• Glute stretch
• Hamstring stretch
• Hip flexor and quad stretch
• Calf stretch