MAY 6-12, 2018
12 EXERCISES OF SPRING
This workout is designed to drop off exercises as you go. Start with exercise 12 and complete 12 reps. Next, exercise 11 and 11 reps. Continue this pattern all the way do exercise 1 for 1 rep. The second round through the entire set, skip exercise 12 and only complete exercises 11 to 1. The next round only complete exercises 10 to 1. The next round only complete 9 to 1. Then 8 to 1, 7 to 1 and so on until in the last round you only complete exercise 1 for 1 rep. If an exercise has a right and left to it, perform half the reps on the right and half the reps on the left.
Descending exercises
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12 REPS
GLUTE BRIDGE
TIPS:
Laying on your back lift your hips into the air with core tight.
11 REPS
FORWARD PRESS
TIPS:
Punch your arms forward.
10 REPS
LUNGE STANCE FORWARD CHOP
TIPS:
Hold in the bottom of a lunge position and chop your arms from hips to overhead.
9 REPS
T-Y-I
TIPS:
Perform 3 reps of each. Lift your arms upward making a T, Y, and I.
8 REPS
STAGGERED SQUAT
TIPS:
Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.
7 REPS
HIGH PULL
TIPS:
Keeping back flat, perform an aggressive deadlift using your legs to drive your weights to chest height.
6 REPS
1 LEG DEADLIFT AND OVERHEAD PRESS
TIPS:
Keeping back flat, perform a single leg deadlift slowly and press hands overhead at top.
5 REPS
FORWARD BACKWARD RUN 3 STEPS
TIPS:
Run forward and backward for 3 steps.
4 REPS
EXPLOSIVE PUSH-UP
TIPS:
Perform a push-up pressing upward quickly, catching some air under the hands.
3 REPS
SIDE PLANK
TIPS:
30sec total, 15sec on each side. Hold body straight. To modify, go from knees.
2 REPS
DROP STEP LUNGE REACH AND OVERHEAD PRESS
TIPS:
Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.
1 REP
BURPEE MOUNTAIN CLIMBER
TIPS:
Perform a burpee with a mountain climber leg movement at the bottom.