Exercise of the Week Workout Video #2



Here are the sets and reps to go along with the workout.

1. Kneeling Good Morning Stretch – 20x, Make sure to go slow and get as much motion in the shoulders as possible.
2. Hand Leg Opposites – 20x each side, (40 total) Keep a steady pace and really emphasize getting the back leg as straight as you can.
3. Lower Spinal Floor Twist – 1:00 min, each side Make sure to keep both shoulders down and keep a slow relaxing rhythm with your breathing.
4. Kneeling Roller Coasters – 20x, do less reps initially if you need to to make sure you can maintain good form. Keep body as low to the ground as you can while you roll through the motion.
5. Crunches – 50x, do less reps initially if you need to, make sure you are not pulling on your neck, focus on just the contraction in the abdominal wall.
6. Tricep Active bridge – 30x, if there is pain in your wrists, try turning your hands out to the sides more until the pain is relieved. Take the time to go as high as you can each time.
7. Triangle Squats – 30x each side, keep your shoulders up tall and make sure you are attempting to squat evenly into both hips.
8. Inchworms – 6x, go out as far as you can but make sure to not bend the knees at any point. As you walk your feet back towards your hands, make sure you are pulling from the hip, not just pushing off the ball of the foot.
9. Wall Sit – 1:00 min, try and maintain as close to 90 degrees with your knees and hips as possible. If this creates pain in the knees, lift your hips up a little higher on the wall. Try to not lean over and place your hands on your thighs but rather keep your shoulders up on the wall.
10. Handstands – 12x, remember it is Ok to just kick both feet a few inches off the floor until you gain the strength to go higher. Maintain control on the way down as well, try to not let your feet slam back down into the ground.

If you want a more difficult workout, you can double the reps or repeat the routine multiple times through.
Enjoy the workout!

2 Comments on this post


  1. coach S said:

    how many sets and reps should these workouts include?

    July 3rd, 2009 at 9:43 pm
  2. Scott said:

    They are listed below the video. If you try the workout, let me know what you think!

    July 4th, 2009 at 8:23 am


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