Week of 1/4: Strength training workouts #2 & #3

Here are the 2nd and 3rd dry workouts for the week, the Calvin weight room is only open today and tomorrow, but some have access to weights off campus. Both are good. As usual, you should use the last 10-15 minutes to do some stretching. the list of what Monty has done with you is below

Workout #2 

Warm-Up:

A1. Cat/Cow: 3x6 ea

A2. Bear Hold to long lever plank: 3x4 

(hold each position for 5s- One set will take you 40 seconds)

A3. Goblet reverse lunge: 3x8 ea

A4. DeadBug: 3x12

B1. KB Single Leg RDL: 3x10 ea

B2. DB Step Up: 3x10 ea

B3. KB Bottoms Up Press + Tricep: 3x8-10 ea 

(hold by the handle upside down; use lightest KB             

C1. Chest Supported Row (45 deg): 3x12

C2. Incline (45 deg) Chest Press: 3x10

C3.  Banded Half Kneel High to Low Row: 3x10-12 ea

D1.  Split Squat Jumps: 3x12 ea

D2. Squat Jacks: 3x15

D3. MB Slams: 3x12

Workout #3

 

Warm-Up

A1. Walking Lunges: 3x12

A2. SL Glute Bridge: 3x12 ea

A3. Broad Jump (soft landing): 3x8

A4. Hollow Body Hold: 3 (3x15s)

B1. Hang Cleans: 3x5

B2. Dumbbell Thruster (squat to press): 3x8

C1. Split Drop Box Jump: 3x6 ea

C2. Burpee: 3x10

D1. Renegade Push-Up: 3x10

D2. Hanging Leg Raise: 3x10

D3. Pallof Press: 3x12

E1. McGill Press: 3x10 ea

E2. Bent-Over SeeSaw Row: 3x12

E3. SB Plank Circles: 3x10 ea

Mobility Exercises:

Squat with rotational reach: 6-10x ea

Mountain climber stretch: 6-10x ea

PVC (pole) shoulder drills: 10x ea

Prone pec mobilization (scorpion): 5x10s hold ea

Open Book Stretch: 5x10s holds ea

Kneeling thoracic rotation (hand behind head) 6-10x ea

Child's Pose (2 arm or Single Arm) 5x10s hold

Downward Dog: 5x10s hold

Cobra/Press-up: 5x10-15s holds

Cat/Cow: 5x5s holds ea

Banded Lat Stretch: 5x10s hold

Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

Inch-worm: 6-10x

Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

Pigeon Pose: 3x20s holds

Pigeon Pose with Rotation: 6-10x ea

90-90 seated exercise (hips) 6-8x ea

Shoulder CARs: 3x ea

Hip CARs: 3x ea