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  • SAM Phase 2 - Easy

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    maelster
    878 views8 pages
    This document outlines an easy day workout from the SAM Phase 2 program, consisting of 11 exercises: prone plank, side plank, supine plank, single leg bridge, clams, reverse clams, reverse air clams, lateral leg raises in three positions, donkey kicks, donkey whips, fire hydrants, knee circles forward and backward, lower body crawl, iron cross twice, Australian crawl, groiners, and 5 cycles of cat cow.

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    This document outlines an easy day workout from the SAM Phase 2 program, consisting of 11 exercises: prone plank, side plank, supine plank, single leg bridge, clams, reverse clams, reverse air clams, lateral leg raises in three positions, donkey kicks, donkey whips, fire hydrants, knee circles forward and backward, lower body crawl, iron cross twice, Australian crawl, groiners, and 5 cycles of cat cow.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    878 views8 pages

    SAM Phase 2 - Easy

    Uploaded by

    maelster
    This document outlines an easy day workout from the SAM Phase 2 program, consisting of 11 exercises: prone plank, side plank, supine plank, single leg bridge, clams, reverse clams, reverse air clams, lateral leg raises in three positions, donkey kicks, donkey whips, fire hydrants, knee circles forward and backward, lower body crawl, iron cross twice, Australian crawl, groiners, and 5 cycles of cat cow.

    Copyright:

    © All Rights Reserved
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    Flag for inappropriate content
    of 8

    SAM Phase 2 - Easy Day

    1. Prone Plank x 20 seconds.

    2. Side Plank x 20 seconds.

    FRONT

    BACK

    3. Supine Plank x 10 seconds.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day

    1. Single Leg Bridge x 8.

    4. Clams x 8.

    5. Reverse Clams x 8.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day
    6. Reverse Air Calms x 8.

    7. Lateral Leg Raise x 8. Each Exercise- toe in,


    toe natural, toe out.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day

    1. Donkey Kicks x 8.

    2. Donkey Whips x 8.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day
    3. Fire Hydrants x 8.

    4. Knee Circles Forward x 8.

    5. Knee Circles Backward x 8.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day
    6. Lower Body Crawl x 10.

    7. Iron Cross x 10.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day
    8. Australian Crawl x 10.

    9. Iron Cross x 10.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen


    SAM Phase 2 - Easy Day
    10. Groiners x 10.

    11. Cat Cow x 5 Cycles.

    All Rights Reserved CoachJayJohnson.com @DrRichardHansen

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