Phase 2 (weeks 5-8), Session 1 of 2.

Click HERE to download printable recording sheet.

PART I. Warm-up

1. Easy Run 1-3-mile Warm-up Jog or/and Jump Rope

Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.

• 1-min both Feet
• 30-sec Left Foot only
• 30-sec Right Foot only
• 1-min Alternating
• 30-sec Side to Side
• 30-sec Front to Back
• 1 min Alternating or both Feet

2. Ankle Strength Walks

• 20 steps on your toes
• 20 steps w/ feet inverted
• 20 steps on your heel
• 20 steps w/ feet everted

PART II. Core

1. Perform three (3) sets of the following circuit w/ 60 secs recovery:

• Fire Hydrants: 20 reps with each leg

• Scissor Kicks: 60sec or AMAP*

*As Much As Possible

2. Perform two (2) sets of the following w/ 60 secs recovery:

• 7-Way Hips (Repeat each movement 3x; one set is both right and left leg)

PART III. Lower Body

Perform three (3) sets of the following circuit w/ 60 secs recovery:

• Single-Leg Quarter Squats: 10 Reps

• Valslide Leg Curl: 10 reps with each leg

PART IV. Upper Body

Perform three (3) sets of the following circuit w/ 60 secs recovery:

• Dumbbell Alternating Front Raises: 10-15 Reps

• Lateral Raises: 10-15 Reps

• Dumbbell presses: 10-15 Reps