Exercise Log - Back, Shoulders, Legs, Calves Page 4
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1
2
3
4
5*You can perform this exercise on bosu or floor.
GROUP D
Inner Thigh
BW
3
1 min
1.
Begin lying down on your back on the floor and feet wide on the floor. Bend your
Squeezes in
knees and positon feet up on your toes.
Bridge Position
2.
Lift your butt up off the floor (in the bridge position) and keep butt up the entire set.
(on Tows)
3.
Spread your knees as far apart as possible, and then squeeze your thighs together.
Continue at a medium pace.
Hip Thrusts in
BW
3
1 min
1.
Begin sitting on a stability ball. Walk your feet out in front of you until you are
Bridge Position
able to rest your head and shoulders on the ball.
(on ball or on
2.
You should be in the bridge position with both feet on the floor, knees at a 90
floor)
degree angle, back and hamstrings parallel to the floor, butt up, and core tight.
3.
Dip your glutes down towards the floor, and then lift your hips back up to starting
position. Squeeze glutes at the top position.
4.
Dip glutes back down and repeat at a slow and controlled pace.
Plank Holds
BW
2-3
1-2
1.
Begin in the pushup position: facing the floor, forearms or hands on floor, legs
min
fully extended straight back behind you, and up on toes.
2.
Keeping back flat and butt down, hold this position while keeping abdominals
contracted.
*Hands or forearms can be on floor, bench, or Bosu (shown above)
OVERALL
Perform each exercise in GROUP A 1 time and then go back through to complete 3(6
WORKOUT
if single sided) sets per exercise within that group. Do the same for GROUPS B, C
RATING (1-10)
and D.
*** HIGHLIGHTED EXERCISES: These are single sided exercises that should
always be performed as follows:
WORKOUT
NOTES:
1.
Perform the highlighted exercise on either the right or left side/leg/arm for the
specified number of repetitions. YOU DO NOT HAVE TO START ON THE
SIDE SPECIFIED IN PHOTO/MOVEMENT!
2.
Move to the next highlighted exercise WITHIN THE SAME GROUP and
perform this exercise on the same side/leg/arm as previous for the specified
number of repetitions.
3.
If there is a third highlighted exercise within the same group, perform on the same
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