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:

 

  1. Curtsy Lunge

  2. V-Sit Pulses

  3. Tippy Twist

  4. Side Plank Leg Lift

  5. Bench Dips

  6. Saw Plank 

  7. 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!  

  1. Step & Return

  2. Transverse Step

  3. Hip Opener 2 with Twist

  4. Front Raise (use water bottles if you don't have small dumbbells)

  5. Wing Sweep (dumbbells or water bottles)

  6. Hip Drop

  7. Wide Stance Toe Touch with Rotation

  8. Rear Delt Fly

  9. Arm Sweep Front

  10. Decompression Breath

  11. Long Wing to Founders Pose

  12. Split Stance Hip Twist

  13. Side Lunge & Reach

  14. Reverse Lunge & Bicep Curl

  15. Step & Cross Body Toss (stick optional)

  16. Lateral Lunge & Twist (stick optional)

  17. Kickstand with Long Wing

  18. Tipping Founder

  19. 1- Leg Arm Sweep

  20. Split Squat Knee Tap

  21. 1-Leg Hop (weights optional)

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