Week 3 Strength & Mobility
Weights 1: Full Body
Equipment:
2 Dumbbells or Kettlebells, 8-12 lbs each
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:
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Sissy Squats
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Hip Hinge on Chair or Bench
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Push-Up Side Plank
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1-Leg Sit with Overhead Press
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Reverse Fly & Row
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Side Lunge & Weight Press
Repeat the whole sequence 1-2 more times for a complete session.
Weights 2: Full Body
2 Dumbbells or Kettlebells, 8-12 lbs each
Chair or Bench
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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Chest Press with Hip Bridge
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Split Stance 1-Arm Row
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1-Leg Sit & Hammer
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Dead Bug Cross Body Press
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Wall Sit with Bicep Curls
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V-Up Alternate Legs
Repeat the whole sequence 1-2 more times for a complete session.
15-min Mobility:
Shoulders & Hips
Equipment: (optional - just skip any moves that use something you don't have):
Foam Roller
Basketball or Medicine Ball
Lacrosse or Small massage ball
Complete 1 or 2 sets of 10-15 reps of each exercise, depending on your available time!
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Sweeping Arm Circles
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Shoulder Retraction & Sit Back
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Thread the Needle & Sit Back
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Spine on Ball Breaths
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Seated Active Spine Twist
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Shoulder Lateral & Medial Rotations with Ball
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Big Arm Circles Fwd & Bkwd
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Hip Flexor Release with Ball
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Hip Presses Forward
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Hip Presses 2 o'clock
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Heel Walks
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Tippy Toe Walks
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Ankle Circles
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Lower Leg Foam Rolling
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Standing Gate Hinge with Overhead Hold
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Speed Skater Slide
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Tippy Twist
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Hip Bridge with Butterfly Legs
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Hip Bridge with Marching Legs
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Bear Crawl Forward, Backward & Side-To-Side
