Fitness Resolution Week 3/Day 3

Fitness Resolution Week 3 Day 3


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/Plyometric Training
Hurdle jumps with stabilization – if you don’t have hurdles you can use any object that forces you to jump approximately 6 inches off the ground – perform 10 jumps

Upper body plyometric
Medicine ball chest pass wall throws – 30 reps

Medicine ball overhead slams – 15 reps
Repeat 2x

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

Perform the following two exercises back to back repeating for other side.
Step up into balance – right leg

Single leg dead lift

Perform the following two exercises back to back
Side plank – 30 second hold

Kneeling cable or resistance band push

Perform the following two exercises back to back
Letters with light dumbells

Swiss ball seated resistance band pulls with same side leg off the ground

Perform 2 sets of each at 15 reps

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

Squat and rotational shoulder press

Unload with dumbbell lateral raises – single leg
Cable crunch
 
Multi-Jointed Pull Exercise    

Cable or resistance band single leg reach and row

Unload with alternating dumbbell rows single leg

Medicine ball good mornings

Multi-Jointed Push Exercise

Body bar/Olympic bar push press

Unload with dumbbell front raises

Cable side to side vertical crunch


Multi-Jointed Pull Exercise

Cable or resistance band squat and low row

Unload with fast tubing pulls

Swiss ball hyperextensions

Perform 15 reps for all of the above exercises

Repeat 3-6 for the other leg and arm
Time and ability permitting repeat third time and perform a set for both right and left side (where applicable) consecutively before moving to next exercise.

CLICK HERE FOR 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