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  • 1.1 Week 2 Training PDF

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    Ivo Leite
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    This document provides a weekly workout routine for week two. It includes a 10-minute dynamic warmup followed by two rounds of activation exercises like bear crawls, bird-dogs, fire hydrants, bridges, and blackburns or hip hinges. A stretching sequence concludes the workout with exercises like child's pose, crab reaches, yoga bridge, and squats with rotations.

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    1.1 Week 2 Training.pdf

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    This document provides a weekly workout routine for week two. It includes a 10-minute dynamic warmup followed by two rounds of activation exercises like bear crawls, bird-dogs, fire hydrants, bridges, and blackburns or hip hinges. A stretching sequence concludes the workout with exercises like child's pose, crab reaches, yoga bridge, and squats with rotations.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    31 views1 page

    1.1 Week 2 Training PDF

    Uploaded by

    Ivo Leite
    This document provides a weekly workout routine for week two. It includes a 10-minute dynamic warmup followed by two rounds of activation exercises like bear crawls, bird-dogs, fire hydrants, bridges, and blackburns or hip hinges. A stretching sequence concludes the workout with exercises like child's pose, crab reaches, yoga bridge, and squats with rotations.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    W EEKLY W ORKOUTS

    Week Two

    Warmup
    • Perform a 10-minute Dynamic
    Warm Up
    Link1 Link2
    Activation: Two Rounds
    • Slow Bear Crawl 8-12 Steps Each
    Direction
    • Bird-Dog 10-16 Repetitions
    • Fire-Hydrant Variations 5-10
    Repetitions Each variation
    • Bridge 5-10 Repetitions per side
    • Hip-Hinge Blackburns OR
    (alternate) 8-12 Repetitions
    Two-minute Break
    Stretching Sequence
    1. Dynamic Childs Pose 10
    Repetitions
    2. Crab Reach Back 10 Total
    Repetitions
    3. Yoga Bridge 15 Repetitions
    4. Squat, int. rotation, walkout 10
    Total Repetitions

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