WORKOUT #1
Monday, Wednesday, Friday
WARM UP
Pipe Circuit - Toes in, Toes Out, Forward Backward, Walking, Log Roll
Balance - 1 Leg touch
https://www.youtube.com/watch?v=4T1HMCX0Fu4
Jump Rope Circuit - 3 Minutes Total
CORE CIRCUIT
do 2 rounds of 20 each this week, and 3 rounds of 15 each next week
Dead Bug
https://www.youtube.com/watch?v=I9x8KzS_jKw&t=447s
Great video, you could fast forward to 2:00, but I would watch all the way
Bird Dog
https://www.youtube.com/watch?v=wgOuR7YrwtM&list=PL97_1TYqJxChiD8MUKoYmJ_JlChc_UWji&index=14
Prone Cobra
https://www.youtube.com/watch?v=hcTILl3cVkQ
Box Jump Down
https://www.youtube.com/watch?v=Pvy6AoJ6xYQ
landing on one or two legs is fine, just practicing on landing. Im sure your PT did something like this with you too.
HIP CIRCUIT
Do 1 round of 20 this week and 2 rounds of 15 next week
Glute Bridge
Clamshell
Side Lift
Knee in and Out
Glute Bridge
https://www.youtube.com/watch?v=YGsRaLrYAIg
I dont know why i did the one leg glute bridge. Just do a normal one.
https://www.youtube.com/watch?v=EmSflSUgXro
Also watch this video for proper flute bridge technique. You could do this circuit instead. Honestly, it would be better. You would just need a mini band. Watch the video regardless. His coaching ques are really good.
