Week 1 Strength Training
Strength W1:1
Equipment:
Mat
Chair or Bench
Optional: Dumbbells or Kettlebells
Warm up with 3 to 5 minutes of light activity (like the Seal Jacks in the video)
Move with control, not too quickly.
Complete 10-15 reps of each exercise:
1. 1-Leg Balance
2. Saw Plank (paper plates or sliders optional)
3. Shallow Hinge & Knee-Up
4. Thread the Needle Plank (weight optional)
5. 1-Leg Step-Up
6. 1-Leg Hip Bridge (on bench or chair)
Repeat the whole sequence 1-2 more times for a complete session.
Strength: W1:2
Equipment:
Mat
Chair or Bench
Optional: Dumbbells or Kettlebells
Warm up with 3 to 5 minutes of light activity
Move with control, not too quickly.
Complete 10-15 reps of each exercise:
1. Push-Up Side Plank
2. Bulgarian Split Squat
3. Iron Cross
4. Traveling Front Plank
5. Mountain Climbers
6. Sissy Squat Walk
Repeat the whole sequence 1-2 more times for a complete session.
Mobility W1
Equipment:
Foam Roller (1/2 size if you have it)
Light resistance tubing or stretch cords
Light mini band
Light dumbbells or 2 full water bottles
Follow along in real-time through these simple mobility moves. I grabbed a few of my faves that I learned from Erin Carson of ECFit in Boulder, Colorado, who offers FREE 45-60 minute mobility sessions each Monday morning on her private FB Page, ECFit Strength.