Catherine Week 3.15
CATEGORY: Power, Strength
LEVEL: Advanced
EXERCISES: 9

WarmUp: Jumping jacks, high knees, jog in place, etc. – reach max heart rate

Set 1: Do 3 times
1) Clam shell – heavy band – 10 reps each side
2) Frog knee abs – heavy band – 15 reps
3) Plank extend – try 3 lb weights – 10 each leg

Set 2: Do 3 times
1) RDLs (dead lifts) – 8 lb weights – 10 each leg
2) Wall sit jumps – heavy band, use your glutes! 10 reps
3) Plank squat press – 5 lb weights, 10 reps

Set 3: Do 3 times
1) Walking Lunge Squat – hold 5 lb weights, slow and controlled – 10 for ward, 10 in reverse
2) Banded shuffle squat jump – heavy band, large shuffles – 10 reps
3) Banded high releve – go slow focus on maintaining highest releve – 10 reps

Arms : Breathe Push Up Challenge – I’ll send you song!

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Clam Shell
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Frog Knee Abs
LEVEL: Advanced
CATEGORY: Power, Strength, Warm Up
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Deadlift Floor Tap
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Wall Sit Jump
LEVEL: Advanced
CATEGORY: Endurance, Power
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Plank Squat Press
LEVEL: Intermediate
CATEGORY: Power, Strength
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Walking Lunge Squat Warm Up
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Banded Shuffle Squat Jump
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Banded High Relevé
LEVEL: Advanced
CATEGORY: Balance, Strength, Warm Up
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Plank Extend and Tuck
LEVEL: Intermediate
CATEGORY: Strength, Warm Up