Power Workout; Week 1
Power Workout
Week 1
Zoefitness, LLC
Warm Up:
1 legged leg press 1 set of 20 to each leg.
1 legged hamstring curl 1 set of 20 to each leg
1 legged leg extension 1 set of 20 to each leg
Step Ups: Step up each leg 10 times. 1 foot step
Lateral Step Ups: Straddle Box and Jump up to box(step on ground)
Step Ups: Leaving leg on step, opposite leg in hip extension with toe box on ground; comes up into hip flexion: Repeat to opposite side
Repeat Super Set 3 times
1 minute jump rope
Plank Lunge: first practice with no weight, then, once you have it add 10 pound dumbbells. Back leg in about 20 degrees of hip extension with weight on rear toe box; torso is in plank position so that from head to back foot it is a straight angle. Once in position hop to bring back leg forward and front leg back. Repeat 10 times to each side.
Lateral Lunge: From a hip squared position, feet below hips, bring right leg out wide and push off to bring back to center. Repeat 10 times to each side.
Repeat Super Set 3 times.
Plank Sequence:
Straight Arm Plank(hold until unstable;shaking)
Go into Down dog (‘rest’)
Back into Plank
Go to Side Plank
Back to Plank
Go to opposite Side Plank
Plank
Drop Knees.
Repeat until so weak you cry to momma, or 3 times.