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:

  1. Sissy Squats

  2. Hip Hinge on Chair or Bench

  3. Push-Up Side Plank

  4. 1-Leg Sit with Overhead Press

  5. Reverse Fly & Row

  6. 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:

 

  1. Chest Press with Hip Bridge

  2. Split Stance 1-Arm Row

  3. 1-Leg Sit & Hammer

  4. Dead Bug Cross Body Press

  5. Wall Sit with Bicep Curls

  6. 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!  

  1. Sweeping Arm Circles

  2. Shoulder Retraction & Sit Back

  3. Thread the Needle & Sit Back

  4. Spine on Ball Breaths

  5. Seated Active Spine Twist

  6. Shoulder Lateral & Medial Rotations with Ball

  7. Big Arm Circles Fwd & Bkwd

  8. Hip Flexor Release with Ball

  9. Hip Presses Forward

  10. Hip Presses 2 o'clock

  11. Heel Walks

  12. Tippy Toe Walks

  13. Ankle Circles

  14. Lower Leg Foam Rolling

  15. Standing Gate Hinge with Overhead Hold

  16. Speed Skater Slide

  17. Tippy Twist

  18. Hip Bridge with Butterfly Legs

  19. Hip Bridge with Marching Legs

  20. Bear Crawl Forward, Backward & Side-To-Side

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