• Angela Johnson

Strength Gain - Week 3 - Workout 1



This week is all about Super Sets! We're focusing on stronger muscles including your heart. Moving weight around will get your heart pumping. This week, keep track of the weight used for your lift during both of our Strength sessions. We'll use that to show your progress over the next 8 weeks. We're focusing on 2 lifts that will strengthen your back and legs: Squat & Deadlift. Here we go:



The Warm up:


  • Walk/jog/bike for at least 5 minutes

  • Mini-bands for Shoulders (15 reps at 3 positions)

  • :20 Hollow Hold to :20 Superman (2x)

  • Banded Glute Bridge (1x10-15 with 2-count hold)





Strength 1:



Superset

4x10:

  • Deadlift

  • Dumbbell Chest Press





Strength 2:


Superset

4x10:

  • Sumo or Front Squat with Dumbbell

  • Dumbbell Overhead Press or Front Raise






Muscular Endurance / Balance:


3 Rounds:

  • 12 Renegade Rows or 6 Point Row

  • 12 Hollow Hold Dumbbell Chest Fly

  • 40 Heel Taps

  • 20 Unilateral Balance / Bounce





Don't forget to stretch. Ex. quad pull, hamstring stretch, chest stretch and child's pose.

Now pat yourself on the back!

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