Week 2 Strength & Mobility
Strength 3
Equipment:
Mat
Chair or Bench
Warm up with 3 to 5 minutes of light activity.
Move with good form, and modify exercises when necessary.
Complete 10-15 reps of each exercise:
1. Step ups (chair or bench)
2. Back Plank
3. Oblique Heel Tap
4. Hamstring Walk-Out
5. Squat Jumps (or regular squats)
6. Hip Complex
7. Advanced Bird Dog (easier option - on knees)
Repeat the whole sequence 1-2 more times for a complete session.
Strength 4
Equipment:
Mat
Warm up with 3 to 5 minutes of light activity (walk, bike, skip rope)
Move with control, not too quickly.
Complete 10-15 reps of each exercise:
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Curtsy Lunge
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V-Sit Pulses
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Tippy Twist
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Side Plank Leg Lift
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Bench Dips
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Saw Plank
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Burpees (option to skip push-up)
Repeat the whole sequence 1-2 more times for a complete session.
Mobility W2
Equipment:
Light dumbbells or 2 full water bottles
Short Stick or Short Foam Roller (optional)
Complete 1 or 2 sets of 10-15 reps of each exercise, depending on your available time!
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Step & Return
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Transverse Step
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Hip Opener 2 with Twist
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Front Raise (use water bottles if you don't have small dumbbells)
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Wing Sweep (dumbbells or water bottles)
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Hip Drop
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Wide Stance Toe Touch with Rotation
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Rear Delt Fly
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Arm Sweep Front
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Decompression Breath
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Long Wing to Founders Pose
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Split Stance Hip Twist
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Side Lunge & Reach
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Reverse Lunge & Bicep Curl
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Step & Cross Body Toss (stick optional)
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Lateral Lunge & Twist (stick optional)
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Kickstand with Long Wing
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Tipping Founder
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1- Leg Arm Sweep
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Split Squat Knee Tap
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1-Leg Hop (weights optional)
