Weekly Workout Schedule
Triceps Lift and Hold
Start standing with feet hip-width apart. Bend forward at the hips, maintaining a flat back with shoulders rolled down away from your ears. Bring your arms up and behind you, thumbs facing down and palms facing each other. Squeeze your arms toward each other like you’re trying to give yourself a high five and hold it there for 45 seconds Continúa leyendo Triceps Lift and Hold
Triceps Push-Up Row Kick Back
Start in a high plank position, straight line from shoulders to ankles and wrists under your shoulders. Lower your chest as close to the ground as you can go, keeping your elbows tucked by your sides. Push yourself back up . Pull your right elbow up, bringing your hand up to your chest to perform a row. Then straighten your arm behind you, pausing briefly in the … Continúa leyendo Triceps Push-Up Row Kick Back
Punch Sequence
Start standing with feet hip-width apart, and a slight bend in your knees. Hold your hands in fists in front of your face, elbows bent. Punch your right hand straight out in front of you, extending your elbow fully and twisting your palm to face downward. Then, like a rubber band, quickly bring it back to your face. Do the same forward punch motion with … Continúa leyendo Punch Sequence
Bridge Tap Hollow Hold
Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt. Your arms should be at your sides with you palms on the floor. Press up into a bridge, lifting your hips and your butt off of the floor. Lower your hips back down to the floor. Crunch up into a 100, raising your legs … Continúa leyendo Bridge Tap Hollow Hold
Glute Bridge With Arms Overhead
Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt. Bring your arms straight behind you with your palms facing the ceiling. This is the starting position. Lower your arms to touch the floor, as you simultaneously press up into a bridge, lifting your hips and butt off of the floor. Return the starting … Continúa leyendo Glute Bridge With Arms Overhead
Marching Glute Bridge
Lay on your back with your knees bent and feet flat on the floor. Hands can be at your sides with your palms facing down or above your head. Press into a bridge, lifting your hips and butt off of the floor. Keeping your left knee bent, lift your left foot off of the floor until your left knee is above your left hip. Your … Continúa leyendo Marching Glute Bridge
Bridge Pulse
Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt. Press into a bridge, raising your hip and butt off of the floor, creating a diagonal line from your shoulders to your knees. Then, lower your butt halfway to the floor . Gradually pulse your butt up three counts before pressing up to a full … Continúa leyendo Bridge Pulse
Single-Leg Glute Bridge
Lay on your back with your knees bent and feet flat on the floor. Make a “T” with your arms on the floor with your palms facing down. Lift your left leg up to make a right angle (90 degrees) with the floor, and raise your hips and butt off of the floor. Your right knee will remain bent. Press your right heel into the … Continúa leyendo Single-Leg Glute Bridge
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