W/U: Stand in anatomical position, breathe deeply, reach up
and lateral bend gently
Squat
while doing arm circles in saggital plane (1x7 each direction)
Feet
together knee circles (1x5 each direction)
Shoulder
multirotation - elbows up, fist up, shoulder press (2lb 2x7)
Prone
press (2lb 2x7)
Walk
on spot with arm swing (2x1min)
Spider
Climber high knees (2 progressing to 4 x12/side)
Grapevine
with arm abduction
Legs: Bent knee leg raises (1min straight+30sbent x2/leg)
Straight
leg raises - leg straight on chair, lift (5s progressing to 30s x10)
Stretch
- use towel to pull up straight leg (20sx2/side)
Calf
raises (10heel-toe+20toe x2)
Side
lunges (2x7/side)
Wall
Slide Squat/Potty Squat (2x10)
Tree
Pose (2x30s/side)
Core: Cat/Cow (8 cyclesx2)
Bird-Dog
(5/side x2)
Arms: Alphabet high, abducted and flexed
(1alphabet/arm/position)
Stretches: sitting piriformis, psoas, hamstrong, adductors,
IT, shoulder capsule, behind back reach, pec, calves, neck, bear hug (upper
back tension)
Resistance 2:
Target Area
|
Exercise
|
Sets x Reps
|
Resistance/Time
|
Week 1
|
Week 2
|
Week 3
|
Week 4
|
Upper
|
Squat row with cables
|
2x10
|
|||||
Plank Walk
|
2x10
|
Body wt
|
|||||
Chin up
|
2x10
|
band
|
|||||
Shoulder Press
|
2x10
|
Body wt
|
|||||
Reverse Row
|
2x10
|
Body wt
|
|||||
Lower
|
Monster Walk
|
2/10/side
|
band
|
||||
Squat Series: arm up; bosou, 1-leg reach; shoot duck
|
2x15 each
|
Body wt
|
|||||
Step-ups
|
2xflight
|
Steady pace
|
|||||
Adduction
|
2/12/side
|
Body wt
|
|||||
Core
|
Side Plank
|
2/side no rest between
|
Body wt/30s each
|
||||
Superman
|
2/10
|
Body wt
|
|||||
McGill Crunches
|
2x10/side
|
Body wt
|
|||||
Bird-Dog
|
2x7/side
|
Body Wt
|
|||||
Mountain Climber
|
2
|
25/side
|
Resistance3:
Tough Mudder Bootcamp - Mudling/Maybe Mudder
