Hard Work Generates Results

Week-6

Workout

3 sets of 90 seconds each

Prisoner Squats
Swiss Ball Hamstring Curl
Floor striders
Sumo squats
Swiss Ball Hamstring Bridge
Box Striders
Split Squat (left)
Split Squat (right)
In/Out Jump Squat
Wall sit
ABCs
Planks

Descriptions

Prisoner Squats | With your feet inside shoulder width and toes pointed straight ahead, have your hands up on your head. Lower your hips down as if you’re sitting in a chair, to a point where your hips are at 90 degrees. From this position push through your heels until you’re standing again at full extension.
Swiss Ball Hamstring Curl | Laying on your back with your heels on an exercise ball lift your hips off the ground and pull the ball underneath you. Return to starting position, don’t let your hips drop back to the ground.
Floor striders | Starting in a lunge position, one leg forward and one back with 90 degrees at both knees. Now jump up and switch your foot position. The goal is to be airborne for as much time as possible.
Sumo squats | With your feet stretched out past shoulder width and toes pointed out (similar to a sumo wrestler’s stance), keep your chest pointed forward and lower your hips to the ground. Be sure you keep your weight on your heels, and your knees don’t go over your toes. If you find your knees are going over your toes stretch out a bit more. Be sure to not let your knees “drop” inside as well, you should be pushing to have the knees stay on the outside of your foot.
Swiss Ball Hamstring Bridge | Laying on your back with your feet flat on an exercise ball with your knees bent. Raise your hips off the ground and return to starting position.
Box Striders | With a short box (about 6”) place one foot on the box with the other on the ground. Jump up and switch the position of your feet. Be sure not to just toe tap but to have your foot touch the top of the box.
Split Squat | With one leg forward and two dumbbells on either side of your hips. Lower your body straight down, so just before your knee touches the ground, both knees are at 90 degrees. If you find you’re less than 90 degrees spread your feet further apart. At the bottom of the movement your front foot should be flat on the ground and your back foot be up on your toes.
Split Squat | With one leg forward and two dumbbells on either side of your hips. Lower your body straight down, so just before your knee touches the ground, both knees are at 90 degrees. If you find you’re less than 90 degrees spread your feet further apart. At the bottom of the movement your front foot should be flat on the ground and your back foot be up on your toes.
In/Out Jump Squat | With your feet starting shoulder width apart, lower your hips towards the ground, pushing through your heels jump up, when you land your feet should now be outside shoulder width, lower your hips to the ground and jump again, but this time landing in the original feet under shoulders position.
Wall sit | With your back against a wall and your feet shoulder width apart, lower your hips towards the ground until you’ve achieve 90 degrees of flexion in the hips and knees. Hold this position being mindful not to slide up or down the wall.
ABCs | Laying in a prone position with heels slightly over the ground. With large over exaggerated movements spell the alphabet, imagining your toes are the tip of a pencil.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.