Strength 4
Week 4
Contents
Monday
Upper-Body Strength
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Floor Angels
1–2 sets of 8–10 repetitions
Coaching cues: Keep your ribs down and your lower back on the floor.
W2. Yoga Push-Ups
1–2 sets of 4–6 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
W3. Forearm Wall Slides
1–2 sets of 8–10 repetitions
Coaching cues: Gently squeeze your shoulder blades together as you lift your arms off the wall.
Upper-Body Strength Supersets
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Divebomber Push-Ups
2–4 sets of 6–12 repetitions
Coaching cues: Scoop your nose and then your chest close to the floor, then press up through your hands to full extension. Reverse the same movement to return to the starting position.
Alternate Exercise Option—Dive Push-Up
2–4 sets of 8–12 repetitions
Coaching cues: Scoop your nose and then your chest close to the floor, then press up to full extension. Return to starting position and repeat.
1B. Chin-Ups
2–4 sets of 6–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar.
Alternate Exercise Option—Reverse Snow Angel
2–4 sets of 10–12 repetitions
Coaching cues: Lift your arms and legs only slightly off the ground.
2A. Spider-Man Push-Ups
2–4 sets of 5–8 repetitions per side
Coaching cues: Bring your knee up to touch your elbow as you lower. Then return your knee as you press back up.
2B. One Arm High Row
2–4 sets of 10–15 repetitions per arm
Coaching cues: Row your elbow out to the side. Use whatever equipment you have, such as a dumbbell or other weight, an exercise band, or a bag filled with items.
3. Vertical Bear Crawls
1–4 sets of 15–30 seconds
Coaching cues: Get your torso as vertical as possible to load your shoulders as you crawl forward.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. Lat Stretch
1–2 sets of 15–30 seconds
Coaching cues: Sink your chest down, and pull the bar to the base of your neck until you feel a gentle stretch in the sides of your upper back.
C3. Biceps Stretch
1–2 sets of 15–30 seconds per arm
Coaching cues: Place your thumb and index finger against the wall at shoulder height, then gently turn away until you feel a gentle stretch in your biceps.
C4. Wrist Stretches
1–2 sets of 15–30 seconds per position per arm
Coaching cues: Hold each stretched position for a full five seconds.
Tuesday
Run 2
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the cardio portion of the workout.
W1. Ankle Mobilization
1–2 sets of 6–8 repetitions per leg
Coaching cues: Keep your heel on the ground as you reach your knee forward.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
Optional—Plantar Fasciitis Release
1 set of 15–30 seconds per foot
Coaching cues: Apply light pressure and roll your foot back and forth over a ball to massage the bottom of your foot.
Cardio
CA1. Easy Jog
4 minutes
CA2. Interval Training
1 minute at an easy pace
1 minute at a moderate pace
1 minute at a challenging pace
Repeat this sequence 4–6 times
Coaching cues: Land on the ball of your foot, directly underneath your body, then pull heel up towards glutes. Do not land on your heels out in front of your body.
CA3. Cooldown Walk or Jog
2–3 minutes
If you can’t or don’t like to run, perform 20–25 minutes of a cardio exercise of your choice.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Calf/Soleus Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Don’t force it—just go until you feel a gentle stretch. Slightly bend your knee to stretch the soleus muscle as well.
C2. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.
C3. Seated Hamstring Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean forward until you feel a gentle stretch in your hamstring.
C4. Pigeon Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Lean your torso forward until you feel a gentle stretch. Keep the foot of your bent leg flexed at 90 degrees. Go as low as you can without straining.
Wednesday
Full-Body Strength 3
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Wall Slides
1–2 sets of 10–12 repetitions
Coaching cues: Try to keep your hips, upper back, shoulders, elbows, and wrists against the wall as you perform the slide. If you can’t, just get as close as you can.
W2. Forward Lunge with a Twist
1–2 sets of 8–10 repetitions per leg
Coaching cues: Perform this exercise slowly and with control.
W3. Yoga Push-Ups
1–2 sets of 6–10 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
Full-Body Strength Supersets
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Rear Foot Elevated Split Squat
2–4 sets of 8–12 repetitions per leg
Coaching cues: Place most of your weight on your front leg.
1B. Feet Elevated Pike Push-Ups
2–4 sets of 8–12 repetitions
Coaching cues: Place your feet on an elevated object. With a vertical torso, lower the top of your head to the floor. Press back up to full extension.
Alternate Exercise Option—Pike Push-Ups
2–4 sets of 8–12 repetitions
Coaching cues: Push your hips straight up. With a vertical torso, lower the top of your head to the floor. Drive back up, and keep your eyes on your feet.
2A. Pull-Ups
2–4 sets of 8–12 repetitions
Coaching cues: If needed, use a chair to help. Lower yourself all the way down, and pull your body up until your chin is above the bar.
Alternate Exercise Option—Y, T, W Raise
2–4 sets of 8–12 repetitions
Coaching cues: Squeeze your shoulder blades together as you raise your arms.
2B. Single-Leg Hamstring Curls
2–4 sets of 8–12 repetitions per leg
Coaching cues: Place your heel on something that will easily slide on the floor. Lift your hips as you curl your heel in. If you can’t perform this “single-leg” version, perform the same movement with both legs, as a modification.
2C. Sliding Knee Tucks
2–4 sets of 10–12 repetitions
Coaching cues: Place your feet on something that will easily slide on the floor. Tuck your knees toward your chest while maintaining a straight back.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C2. Hip Flexor Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Shift your hips forward, squeeze your glutes, and reach overhead to the side opposite of the knee that is on the ground until you feel a gentle stretch.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Maintain 90-degree angles at both of your knees. Lean forward until you feel a gentle stretch.
C4. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.
Thursday
Stillness Flow
Follow along with the videos and the cues that are given.
Warm-Up Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Stillness Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Cooldown Flow
Coaching cues: Slowly follow along with the movements displayed in the video. Pay attention to the verbal cues. Do the best you can, and don’t force the movements.
Friday
Core 2
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
W2. Bird Dog
1–2 sets of 6–8 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach. Don’t arch your back.
Core Circuit
Cycle through all five exercises. Do each exercise for 30 seconds. Take a 10-second rest between each exercise. After performing all five exercises, rest for 60–90 seconds and then repeat the same circuit. Depending on your fitness level, complete anywhere from three to five rounds of the five-exercise circuit.
1A. Wall Press Abs
30 seconds
Coaching cues: Crunch your hips and ribs together, and keep your lower back on the ground throughout the exercise. Press your hands into a wall overhead as you extend one leg and return it.
1B. Side Plank (Right Side)
30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1C. Hip Lift Crunches
30 seconds
Coaching cues: Lift and keep your hips off the floor as you perform the crunches.
1D. Side Plank (Left Side)
30 seconds
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
1E. Mountain Climbers
30 seconds
Coaching cues: Maintain a straight line from your head to your toes.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Cat-Cow
1–2 sets of 6–8 repetitions
Coaching cues: Breathe in as you lower your stomach and look up. Breathe out as you round your spine upward.
C2. Sphinx Pose
1–2 Sets of 15–30 seconds
Coaching cues: Gently press up to your forearms. If you are able to without pain, go up to your hands.
C3. Child’s Pose
1–2 sets of 15–30 seconds
Coaching cues: Relax and allow your whole body to sink into the floor.
Saturday
Full-Body Strength 4
Be aware of your form as you perform each exercise. Follow the forms demonstrated in the videos. If you feel pain during any of the movements, stop performing that exercise.
Warm-Up
Perform the suggested repetitions of the following warm-up exercises. Then immediately move on to the main exercises of the workout.
W1. Wall Slides
1–2 sets of 10–12 repetitions
Coaching cues: Try to keep your hips, upper back, shoulders, elbows, and wrists against the wall as you perform the slide. If you can’t, just get as close as you can.
W2. Spider-Man with a Reach
1–2 sets of 4–6 repetitions per side
Coaching cues: Move from position to position with control.
W3. Bird Dog
1–2 sets of 4–6 repetitions per side
Coaching cues: Keep your abdominals drawn up into your spine as you reach. Don’t arch your back.
W4. Yoga Push-Ups
1–2 sets of 6–10 repetitions
Coaching cues: If needed, you can perform the push-ups from your knees.
Full-Body Strength Supersets
Perform one set of each exercise in the first group of exercises. Then return to the first exercise in the group, and perform one more set of each exercise. Continue until you complete the suggested number of sets for each exercise in the group. Then move on to the next group of exercises, and repeat the process. Perform 2–3 sets in week 1, then perform 2–4 sets in weeks 3 and 5.
1A. Skater Squat
2–4 sets of 8–12 repetitions per leg
Coaching cues: Squat back and down, gently touching your knee to a folded towel. Stand back up on one leg without getting help from the other leg.
1B. One-Arm Incline Push-Up
2–4 sets of 8–12 repetitions per arm
Coaching cues: Lower your chest to a platform without letting your torso rotate. Press back to a full extension. If you are unable to perform the one-arm incline push-up, perform incline push-ups with two arms instead.
2A. Seated Towel Isolation Row
2–4 sets of 8–12 repetitions
Coaching cues: Keep your back straight. Pull hard on the towel as you press your feet against it. Pull hard for three seconds, then rest for one second to perform one repetition.
2B. Straight-Leg Hip Lift
2–4 sets of 8–12 repetitions per leg
Coaching cues: Keep your ribs down. Don’t arch your lower back as you lift.
2C. Anti-Rotation Walkouts
2–4 sets of 4–6 repetitions per side
Coaching cues: Anchor your band at chest height around something secure at your side. Press the band directly in front of your chest, then slowly walk away from the anchor point while maintaining the position of your hands.
Alternate Exercise Option—Side Plank
2–4 sets of 20–30 seconds per side
Coaching cues: Perform this exercise from stacked knees if you are a beginner. Perform it from stacked feet if you are intermediate or advanced.
Cooldown
Perform the following cooldown stretches to complete your workout for the day.
C1. Side Stretch
1–2 sets of 15–30 seconds per side
Coaching cues: Reach overhead. Then lean to each side for the recommended time.
C2. Thread the Needle
1–2 sets of 4–6 repetitions per side
Coaching cues: Perform this exercise slowly and gently.
C3. 90-90 Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Maintain 90-degree angles at both of your knees. Lean forward until you feel a gentle stretch.
C4. Quadriceps Stretch
1–2 sets of 15–30 seconds per leg
Coaching cues: Pull your heel directly behind you. Squeeze your glutes to amplify the stretch.