W4 – Workout 2

    You’re doing fantastically. With increased reps and tempo, some new exercises and some advancements on old exercises, this workout will have you sweating up a storm!

    Today we have a mobilising hip and leg warm up followed by 4 sets of the main workout. You’ll need a box, bench or chair for today’s workout for the tricep dips. Rounding out the session is a 10 minute EMOM.

    And remember, tomorrow is your day to rest and recover.


     Overview 

    MOBILISE - 5 minREPS 
    A1.Hip openers with 10 sec hold10 each side2 SETS
    A2.Hamstring walkout/hip flexor/adductor5 each side
    WORKOUT - 30 minREPS 
    B1.Single leg deadlift10 each side4 SETS
    REST 30 SEC
    B2.Knee hover raises into 10 sec hover hold10
    REST 30 SEC
    B3.Single leg hip extension10 each side
    REST 30 SEC
    B4.Tricep dips10
    REST 30 SEC
    B5.Spiderman mountain climbers10
    REST 60 SEC

    EMOM - 10 minREPS 
    C1.Mountain climber kick backs5 each side60 seconds each exercise
    C2.Sprinter stance sit ups5 each side
    C3.Burpee into 20m shuttle sprint1


     Mobilise 

    A1. Hip openers with 10 second hold

     Reps: 10 each side – Sets: 2 

    Start in a plank with hands shoulder-width apart. Step one foot to the outside of the same hand, creating a stretch through the hip. Gently and with control roll your front foot out, pressing your hip closer to the ground with every repetition. On the 10th repetition hold for 10 seconds. Return to plank and repeat with the opposite leg.


    A2. Hamstring walkout

     Reps: 5 each side – Sets: 2 

    Standing with feet together, bend at the hips and walk your hands forward into a plank. Step one foot to the outside of the same hand hand, creating a stretch through the hip. Gently pivot to the side, rotating your back foot from toe to heel, raising your toes up and bringing the front foot into a 45° turned out position with your knee over your toes. Pivot back to hip stretch position, step back into a plank and keeping legs straight, walk your hands back into a standing position.


     Workout 

    B1. Single leg deadlift

     Reps: 10 each side – Sets: 4 – Tempo: 3:0:1:0 – Rest: 30 seconds 

    Stand with feet together, chest up, shoulders back and stomach engaged. Raise one arm forward at shoulder height. Bring the opposite foot off the ground and hinge forward at the hips, extending your leg behind you, keeping a straight spine and aiming to touch your toes. Keep your hips square. Return to standing and repeat.


    B2. Knee hover raises with 10 second hold

     Reps: 10 – Sets: 4 – Rest: 30 seconds 

    Kneel on all fours with your hands under your shoulders and knees under your hips. Curl your toes and slightly raise or “hover” your knees, keeping a flat spine with shoulders back and down. Perform very small knee raises for 10 repetitions. On the 10th repetition hold the hover position for 10 seconds.


    B3. Single leg hip extensions

     Reps: 10 each side – Sets: 4 – Tempo: 3:0:1:0 – Rest: 30 seconds 

    Lie on your back with your palms facing upwards. Bend one leg so your ankle is below your knee. With control push your hips up towards the ceiling, squeezing your glutes. Return to the starting position and repeat.


    B4. Tricep dips

     Reps: 10 – Sets: 4 – Rest: 30 seconds 

    Place your hands on a box shoulder-width apart. Beginners, keep your feet hip-width apart and knees bent. Advanced, keep your feet flexed and legs straight. Bend your arms, with your elbow travelling directly behind you, into a dipping motion until your elbow is at a 90° angle. Straighten your arms and repeat.


    B5. Spiderman mountain climbers

     Reps: 10 – Sets: 4 – Rest: 60 seconds 

    Start in a plank with hands shoulder-width apart and feet hip-width apart. Bring one knee towards the same side elbow on the outside of the arm. Return the foot back to the start position and repeat on the opposite side.


     10 Minute EMOM 

    (Every Minute On the Minute)

    • Set your timer for 10 minutes.
    • In the 1st minute, complete the required reps of exercise 1, using the remaining time in that minute to rest.
    • At the 2nd minute, complete the required reps of exercise 2 and rest.
    • At the 3rd minute, complete the required reps of exercise 3 and rest. At the 4th minute, start back at the top.

    EMOM is great for tracking your progression. If you feel you’re resting too long, you can increase the amount of reps you do in each set so you’re working hard to complete the reps in just under a minute.

    C1. Mountain climber kick backs

     Reps: 5 each side 

    Start in a plank with hands shoulder-width apart and feet together. Engage your stomach muscles.Bring one knee in towards the opposite elbow, aiming to feel a slight rotation through your mid-section. Rotating your body back to square, kick your leg back and up behind you.


    C2. Sprinter stance sit ups

     Reps: 5 each side 

    Lie flat on your back. With control lift one leg and the opposite arm to 90° angle, lifting most of your upper and middle back off the ground and keeping your stomach muscles engaged. Return to flat and repeat.


    C3. Burpees into shuttle sprint

     Reps: Increase by 1 each round 

    Stand with feet together. Drop to the ground so your chest touches it, then jump back up into a sprint position, using your momentum to take off into a sprint to the next burpee.


    Don’t forget, tomorrow is your rest day. 

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