Personal Trainer Campbell CA

Day 2 Body Weight Program for beginner athlete (Body Weight 3)

header-workout

Exercise:

SMR: Calves, Adductors, IT-Band, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold on tender areas for at least 30 seconds or until pain is reduced


Exercise:

Static: Calves, Adductors, Hip Flexors, Lats

Sets: 1

Duration: 30 sec

Coaching Tip:

Hold each stretch for 30 seconds each.

Exercise:

Core: Supine Floor Bridge

Sets: 1

Reps: 12


Exercise:

Core: Quadrupled Alternating Arm Raise

Sets: 1

Reps: 12

Rest: 0


Exercise:

Balance: Single-leg Balance Reach: Traverse Plane

Sets: 1

Reps: 12

Rest: 0

Coaching Tip:

Maintain proper arch alignment


Exercise:

Reactive: Hop w/Stabilization: Traverse Plane

Sets: 1

Reps: 5

Rest: 60s

Coaching Tip:

Small hops holding the landing for 3-5 seconds

Exercise:

Chest: Push-ups

Sets: 1

Reps: 12

Rest: 0


Exercise:

Back: Floor Cobra

Sets: 1

Reps: 12

Rest: 0


Exercise:

Legs: Step-ups to Balance: Frontal Plane

Sets: 1

Reps: 12

Rest: 90s

Exercise:

SMR: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tip:

Hold on tender areas for at least 30 seconds or until paid is reduced


Exercise:

Static: Repeat Warm-up

Sets: 1

Duration: 30 sec each

Coaching Tips:

Hold on each stretch from 30 seconds each