Tag: week 4

Categories
Exercises

Week 4, Day 3

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

5 per side adductor rock back

Core

3 rounds:
5 per side heel slide

5 per side heel tap

Band Good Morning

3 rounds, 10 reps
Rest 45 seconds between rounds

Workout

3 rounds:
10 kneeling squat

8 per side bent over row

8 push up to wall

Cooldown

2 rounds:
5 per side death march

8 hamstring curl

Relax:
2 min prone

© WKU {2022} All rights reserved.

Categories
Exercises

Week 4, Day 2

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

CAUTION: IF you have a history of pain in the front of your hip or hip surgery, you may need to decrease the number of repetitions you are performing. If you feel pinching or burning in your groin, stop this exercise.

5 per side shoulder tap

Core

3 rounds:
5 per side heel slide

5 per side heel tap

Pushup

3 rounds, 8 reps
Rest 60 seconds between rounds
Note: Pushup to wall or other elevated surface

Workout

3 rounds:
8 standing banded row

8 box squat

5 per side step-up

Cooldown

2 rounds:
5 wall angels

Relax:
1 min child’s pose

© WKU {2022} All rights reserved.

Categories
Exercises

Week 4, Day 1


Warmup:
3 min:
Breathing

3 rounds:
5 per side shinbox


5 per side child’s pose thoracic rotation



Core:
3 rounds:
5 per side heel slide


5 per side heel tap

Kneeling Squat
3 rounds, 8 reps

Rest 45-60 seconds between rounds

Workout
3 rounds:
8 band good morning

* Can use a tie or household item if you do not have a band


8 push up to wall


10 standing band row


Cooldown:
2 rounds:
8 glute bridge


5 per side fire hydrant

Relax:
2 min prone

© WKU {2022} All rights reserved.