Day 3 Body Weight Program for beginner athlete (Body Weight 4)
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: One Leg
Sets: 2
Reps: 12
Exercise:
Core: Quadrupled Alternating Leg Raise
Sets: 2
Reps: 12
Rest: 0
Exercise:
Balance: Single-leg Hip Rotation
Sets: 2
Reps: 12
Rest: 0
Coaching Tip:
Maintain proper arch alignment
Exercise:
Reactive: Squat Jump w/Stabilization
Sets: 2
Reps: 5
Rest: 60s
Coaching Tip:
Hold landing for 3-5 seconds
Exercise:
Chest: Push-ups w/ Staggered Hands
Sets: 2
Reps: 12
Rest: 0
Exercise:
Back: Floor Cobra
Sets: 2
Reps: 12
Rest: 0
Exercise:
Legs: Step-ups to Balance: Traverese Plane
Sets: 2
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
