Phase 2 (weeks 5-8), Session 2 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. Conditioning

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

• Burpees: 30-60 secs AMAP 

• Air Squats: 20 repetitions

• Mountain Climbers: 30 seconds

PART III. Core

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

• Body Saws or Plank Slides: 10 – 20 repetitions

• Stability Alternates: 10 reps each side

PART IV. Lower Body

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

• Step-ups: 10-20 reps on each leg 

• Single Leg RDL: 10-15 reps on each leg

• Push Press: 10-15 reps

with Dumbbells:

with Bar:

PART V. Upper Body

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

• Pike Push-Ups: 10-20 reps or AMAP

• Pull-ups: 5-20

If you are unable to do a Pull-up, then consider a Chin-up progression: