- Instructions:
- Perform each group of exercises in a super-set, doing the first set of the first exercise, then the first set of the second exercise, followed by the first set of the third exercise. After that perform the second set of each, followed by the third and then the fourth set.
- #1
- Backpack Squat Holds - 3 x 30 seconds
- Pushups - 3 x (as many as possible)
- (record the total for all 3 sets to include in weekly report)
- (record the total for all 3 sets to include in weekly report)
- Single Leg Balance on unstable surface - 3 x 30 seconds each
- (use BOSU ball or Airex pad if you have one, if not use a firm couch cushion)
|
|
|
|
- #2
- Step Up w/ Weight (no knee drive) - 3 x 10 each
- (hold weight, any weight available, dumbell/plate/backpack/etc.)
- (make heavier than last week)
- Backpack Door Row Holds - 3 x 15
- Ankle Circle Sways - 3 x 5 each
- (move your body in a circle with feet planted leaning as far as you can in all directions without picking up your feed, try to grip the ground with your feet)
- Step Up w/ Weight (no knee drive) - 3 x 10 each
|
|
|
|
- #3
- Eccentric Towel Leg Curls - 3 x 10 (5 seconds each)
- Backpack Farmer's Carry (2 arms) - 3 x 30 yards each
- (use any bag or weight you have available, make as heavy as you can hold and make sure the weight is even in each hand)
- Stick Twists- 3 x 10 each
|
|
|
|
- #4
- Eccentric Leg Lift Series
- Perform 2 Full Sets with a break in between
- 10 Eccentric Leg Lifts (5 seconds lowering)
- 10 Leg Lifts
- 10 Second 6" hold
|
|