Strength 2
Week 6
Contents
Monday
Full-Body Strength
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Cat-Cow
1 set of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
W2. Forearm Wall Slides
1 set of 8–10 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
W3. Spider-Man with Reach
1 set of 4–6 repetitions per side
Coaching cues: Move from position to position in a controlled manner.
Full-Body Strength
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. One-Arm Incline Push-Up
2–3 sets of 8–10 repetitions per arm
Coaching cues: Lower your chest to a platform without letting your torso rotate. Press back to a full extension. If you are unable to perform the one-arm incline push-up, perform a two-arm incline push-up instead.
1B. Rear Foot Elevated Split Squat
2–3 sets of 10–12 repetitions per leg
Coaching cues: Place most of your weight on your front leg.
2A. Towel Pull-Ups
2–3 sets of 8–10 repetitions
Coaching cues: Use strong towels that can support your bodyweight.
Alternate Exercise Option—Prone Towel Pull-Downs
2–3 sets of 10–15 repetitions
Coaching cues: Try to pull the towel apart as you lower it toward your chest, and then extend it back overhead.
2B. Single-Leg Hamstring Curls
2–3 sets of 10–12 repetitions per leg
Coaching cues: Place your heel on something that will easily slide on the floor. Lift your hips as you curl your heel in.
3. Jump Rope
2–3 sets of 30–40 seconds
Coaching cues: Land softly.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Chest Expansion Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lock your hands, and straighten your arms behind you. Lift them up until you feel a gentle stretch in your chest.
C2. Lat Stretch
1–2 sets of 15–30 seconds
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch in the sides of your upper back.
C3. Single-Leg Forward Fold
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C4. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
Tuesday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Calf/Soleus Stretch
1 set of 15–30 seconds per leg
Coaching cues: Don’t force it. Just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
W2. Hip Flexor Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is down until you feel a gentle stretch.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure as you roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
5 minutes
CA2. Interval Training
3–5 repetitions of a 2-minute run followed by a 2-minute easy jog or walk
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull your heel up toward your glutes. Do not land on your heel out in front of your body.
CA3. Cooldown Jog or Walk
5 minutes
If you can’t or don’t like to run, perform 20–25 minutes of a cardio exercise of your choice.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend the knee of your extended leg to stretch the soleus muscle as well.
C2. Hamstring Stretch on Chair
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Wednesday
Upper-Body Strength 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Floor Angels
1 set of 8–10 repetitions
Coaching cues: Keep your ribs and lower back on the floor.
W2. Yoga Push-ups
1 set of 6–8 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
W3. Forearm Wall Slides
1 set of 8–10 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
Upper-Body Strength
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Plyo Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Explosively press up and lift your hands off the floor with each rep.
Alternate Exercise Option—Push-Ups
2–4 sets of 10–15 repetitions
Coaching cues: If you are advanced, perform as many repetitions as you can without stopping in each set. If needed, perform the push-ups from your knees.
1B. Inverted Row
2–4 sets of 10–12 repetitions
Coaching cues: Use sturdy chairs that can support your weight. Make sure the seat is facing toward your head; otherwise, the chairs will tip as you pull.
2A. Dive-Bomber Push-Ups
2–4 sets of 10–12 repetitions
Coaching cues: Scoop your nose and then your chest close to the floor, then press up through your hands to full extension. Reverse the same movement to return to the starting position.
2B. Y-T-W Raise
2–4 sets of 10–12 repetitions
Coaching cues: Squeeze your shoulder blades together as you raise your arms.
3. Dead Bug (Legs Only)
2–4 sets of 10–12 repetitions per leg
Coaching cues: Keep your ribs and lower back on the floor. Extend one leg, and then return it without letting your ribs or lower back lift off the ground.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Floor Chest Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Don’t force it—just go until you feel a gentle stretch in your chest.
C2. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C3. Gentle Low Back Stretch
1–2 sets of 3–4 repetitions per side
Coaching cues: Hold the stretch on each side for a full five seconds.
Thursday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Stillness Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Friday
Lower-Body Strength 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Adductor Mobilization
1–2 sets of 6–8 repetitions per side
Coaching cues: Rock back and sit on your heel, feeling the stretch in your inner thigh.
W2. Glute Bridge
1–2 sets of 10–15 repetitions
Coaching cues: Drive your heels into the floor, and lift your hips. Squeeze your glutes at the top.
Lower-Body Strength
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform another set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process.
1A. Goblet Squat
3–4 sets of 8–10 repetitions per leg
Coaching cues: Hold any weighted item directly in front of your chest as you squat.
1B. Sliding Hamstring Curls
3–4 sets of 10–12 repetitions
Coaching cues: Place your heels on something that will easily slide on the floor. Lift your hips as you slide your heels toward your glutes.
2A. Lateral Lunge
2–3 sets of 10–12 repetitions per leg
Coaching cues: Sink your hips toward your outside heel, and then drive back up to a standing position.
2B. Straight-Leg Hip Lift
2–3 sets of 8–10 repetitions per leg
Coaching cues: Keep your ribs down. Don’t arch your low back as you lift.
3. Plank Jacks
2–3 sets of 15–30 seconds
Coaching cues: While maintaining a front plank, jump your feet out and back in. Don’t let your low back or hips sink.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you.
C2. Single-Leg Forward Fold
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C3. Butterfly Stretch
1–2 sets of 15–30 seconds
Coaching cues: Lean forward until you feel a gentle stretch in your inner thighs.
Saturday
Core 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach. Don’t arch your back.
Core Circuit
Cycle through all five of the exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds, and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.
1A. Dead Bug (Legs Only)
1 set of 30 seconds
Coaching cues: Keep your ribs and lower back on the floor. Extend one leg, and then return it without letting your ribs or lower back lift off the ground.
1B. Anti-Rotation Walkouts (Right Side)
1 set of 30 seconds
Coaching cues: Anchor your band at chest height around something secure at your side. Press the band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank (Right Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1C. Hip Lift Crunches
1 set of 30 Seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Anti-Rotation Walkouts (Left Side)
1 set of 30 seconds
Coaching cues: Anchor your band at chest height around something secure at your side. Press the band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank (Left Side)
1 set of 30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1E. Mountain Climbers
1 set of 30 Seconds
Coaching cues: Maintain a straight line from your head to your toes.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Cat-Cow
1–2 Sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
C2. Child’s Pose
1–2 sets of 15–30 seconds
