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Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2×20 |
elevate back toe |
plant back toe |
|
|
2×20 |
add band/weight to hips |
lower range |
|
|
x6 |
increase depth/range |
smaller range |
|
|
2×20 |
pause at end range |
supine straight leg raise |
|
|
1 min |
supine |
seated |
|
|
x20 |
|
small range, lead w/ elbow |
|
|
x20 |
KB bell up, plate |
DB |
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
2×20 |
bell up |
bell down, DB |
|
|
3×15 |
deficits, band at feet |
spiderman plank, min range |
|
|
2×20 |
|
kickstand stance |
|
|
3×15 |
pin, tempo |
box squat |
|
|
2×20 |
|
|
|
|
2×20 |
DB/KB |
clean to OH press |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
x 20 B |
NA |
open book |
|
|
2×30 sec |
on forearms, back knee up |
elbow ext, back knee down |
|
|
2×30 sec |
on forearms |
elbow extension |
|
|
x1 |
weight |
|
|
|
x20 |
|
|
|
|
10sec x 6 |
lift feet |
min range |
|
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.