28.3 Week 2
DAY 08 - LEGS
*Should take 45 minutes including warm up
*Progress from last week
*Use a slower eccentric phase of the movement (e.g. +2 s seconds down in the squat from last week)
Warm Up (video)
A. 3 Super Sets
8-12 Slow Squats/ Chair Squats (video)
8-12P Slow One Leg Good Mornings (video) **use a wall if necessary for stability
B. 3 Super Sets
16-20 Alternating Reverse Lunges (video)
8-12 Per Leg Rover Pees (video) **squeeze 2s at the top
8-12P Side Laying Adductor Raises (video) **squeeze 2s at the top
C. 1 Set: Wall Sit for max time (video)
* record your time with an eye to improving upon last week's time
Stretch
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DAY 09 - UPPER BODY
*Should take 40 minutes including warm up
* Use a slower eccentric phase of the movement (e.g. +1 second down in the push up)
* Record and journal your rep numbers
Warm Up (video)
A. 3 Super Sets
8-12 Push Ups / Knee Assisted Push Ups (video) / Counter Push Ups (video)
8-12 Bed Sheet Rows (video) / Table Rows (video) / Floor Rows **squeeze 2 seconds at the top** (video)
B. 2 Super Sets
90s Alternating Overhead Press **can use weights, filled bottles, cans, books etc & add 10s to last week's time** (video)
8-12 Bent Over Reverse Flies ** hold 2s at top** (video)
C. 2 Super Sets
30-60 seconds Lateral Shoulder Raises **can use weights, filled bottles, cans, books etc** (video)
30-60 seconds Triceps Kickbacks **can use weights, filled bottles, cans, books etc** (video)
D. Side Plank for time **start on non-dominant side and then duplicate time on dominant side**
* record your time with an eye to improving upon last week's time
Stretch
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DAY 10 - ACTIVE REST DAY
Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...
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DAY 11 - TOTAL BODY
* Rest 30-60s between movements
Warm Up (video)
A. 3 Super Sets
8-12 Slow Sumo Squats (video)
8-12 Inch-Worm Walk Outs (video)
B. 2 Super Sets
60s One Leg Bridges per leg **hold for 2s at the top** (video)
60s Alternating Renegade Rows or 30s per side (video)
C. 3 Super Sets
30s Toes to Heaven / Knees to Nose (video)
30s Potato Pickers (video)
Stretch
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DAY 12 - ACTIVE REST DAY
Aim for as much low impact movement as you can achieve. For example, plenty steps, dancing, gardening...
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DAY 13 - HIIT
Warm Up (video)
a. 4 Rounds * Work for 40 seconds and rest for 20 seconds & rest 60s after each round
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Floor Squats (video)
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Jump Rope / Imaginary Jump Rope (video)
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Airplane Banks (video)
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Burpee (choose your variation) (video)
b. 4-6 Rounds * Work for 20 seconds and rest for 10-20 seconds
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Quick Feet (video)
Stretch
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DAY 14 - REST DAY