WEEK 14
Warm Up:
45 seconds each
x 2 of the following:
WORKOUT A
Superset: pike & curtsy lunge progressions
Sliding tucks (superset with Overhead ground-up curtsy lunge)
Reps: 10 - 12 / Sets: 3 - 4
Tips & details:
Start in a high plank.
Place a towel under your feet (if carpet is your only option, a plastic bag will work fine).
Engage your abdominals, slightly lift the hips just high enough to allow your legs to tuck into your stomach.
OVERHEAD GROUND UP CURTSY LUNGE (SUPERSET WITH sliding tucks)
REPS: 8 - 10 EACH SIDE / SET: 3 - 4
TIPS & DETAILS:
START AT THE BOTTOM PART OF THE CURTSY LUNGE, WITH YOUR KNEE ON THE FLOOR. There are several reasons why the exercise starts on the floor: range of motion, and to maximize the work of the front leg. Avoid pushing with the back leg.
For this week, due to the overhead weight, keep your body upright.
Avoid lifting your heel from the floor while pushing through the floor.
Conditioning:
30 seconds of:
Burpees
Jumping Jacks
Plyo squats
Rest 1 minute / Repeat 4 times
WORKOUT B:
Superset: Turkish get-ups & squat progression
Turkish get-ups (superset with side-to-side squats)
Reps: 6 - 8 each side / Set: 3 - 4
Tips & details:
Find a flat, light object (like a book or old CD)
Throughout the movement, the object should stay balanced on your palm by reaching your arm up toward the ceiling. Do no grip the object :)
Start by laying on the floor, one knee bent (the side of the raised arm). Leg placed about 90 degrees from each other.
Then, sit up. The arm on the floor can assist, if needed.
From there, lift the hips, shifting most of your weight onto the supporting arm, and the bent leg. The other leg is completely straight.
NEW THIS WEEK: balancing from your main contact points with the floor, bring your straight leg underneath your lower hip in order to get yourself in a low lunge (lower right part of the photo).
Don’t forget the descent!
side-to-side Squats (superset with turkish get-ups)
Reps: 10 - 12 each side / Set: 3 - 4
Tips & details:
Feet positioning for each squat: about shoulder width apart. A good measure is alining the inside of your feet with the armpits. Toes: slightly out (very slightly).
As you sit back and down, try to turn the knees out, creating space for your body to dip down. The trick is to do this without the feet following suit. It may help being barefoot (no sliding).
Too easy? Add weight!
Conditioning:
100 skips (every round)
2 hops each side (add 2 each side every round)
2 twists each side (add 2 each side every rounds)
Time cap: 12 minutes
skipping
Side hops
plank twist
WORKOUT C:
Superset: lat reach & roll-up progressions
Lat reach with lift (superset with overhead roll-ups)
Reps: 6 - 8 / Set: 3 - 4
Tips & details:
laying on your side, set the Glider (or a towel) under your hand.
Reach as far out as your shoulder strength and mobility allows. Engage your core.
Try to avoid collapsing your shoulder toward your ear.
This week, add a side plank on the knees for each rep.
Overhead Roll-ups (superset with lat reach) with lift
Reps: 8 - 10 total / Sets: 3 - 4
Tips & details:
for the second week of roll-up progressions, keep your feet hooked under something solid (like a couch). The difference from week 13 will be the arm positioning, overhead.
Imagine that your lifting your upper body from the floor one vertebrae at a time, with control.
Conditioning:
Every Minute, on the Minute: 10 minutes.
5 - 8 box jump burpees (or, 8 - 10 regular burpees)
Box jump burpees