Balanced Movement for Endurance Sports: Weekly Workouts for Strength, Mobility, and Coordination
Your next workout will be available to you in TWO WEEKS!
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Workout 4: Connecting Hips to Core
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Weeks 7 & 8
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1
Forward / Back Lunge with Single Leg Stance
2-3 rounds of 10-15 reps
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2
Dumbbell Pullover on the Ball
2-3 rounds of 10-15 reps
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3
V-Sit with Med Ball
2-3 rounds of 15-20 reps
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4
Step Up with Weights
2-3 rounds of 10-12 reps per leg
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5
Med Ball Tricep Half Pushup
2-3 rounds of 10 reps
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6
Plank on Plyo Box with Knee to Elbow
2-3 rounds of 10 reps per leg
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7
Squat to Dumbbell Overhead Press
2-3 rounds of 10-15 reps
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8
Dumbbell Chest Flys on Foam Roller
2-3 rounds of 10-15 reps
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9
Pike on the Ball
2-3 rounds of 10 reps
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Equipment Needed
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- Medicine Ball
- 2 Dumbbells
- Plyo Box or Step
- Foam Roller
- Exercise Ball
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Downloads
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