Week 3 Strength & Mobility
Week 3: Weights & Mobility
Weights 1: Full Body
Weights 1: Full Body Equipment: Dumbbells or Kettlebells (light to medium) -- Mine are a set of 5kg / 11 lb dumbbells 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
Equipment: 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: 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