Jan 14 Team Strength & Stability Workout

This is a ~90 min full-body workout, focused on strength & stability.

Warm-Up (15-20 min)

15 min run. For the first half of the run, go easy, easy (low Z1). For the second half, pick it up to a Z2 heart rate and add 3 x 30 sec. pick-ups at random intervals.

Core Set (15 min)

Complete 2 rounds of this set:

• 45 sec. flutter kicks

• 20x glute bridges. (Set 1 = double-leg bridges. Set 2 = 10x single-leg bridges each leg)

• 20x side plank dips (10x each side)

• 45 sec. plank with forward arm reach. Or, with a partner, do 45 sec. plank with high-fives. 

• 45 sec. dolphin plank. Or, with a partner, do 45 sec. leg throw.

• 45 sec. spiderman planks

• 45 sec. high-to-low planks

• Rest 45 sec.

Main Set (40 min)

There are a range of reps provided here. You'll need to have some self-awareness here. Do as many reps as you can to feel challenged, but do not do these exercises to complete muscle fatigue or failure. A good guideline is to finish each set of exercises feeling like you could do 2 more reps.

Complete 2 rounds of this set:

• Plyometrics
• 10x clap jacks

• 10x squat jumps

• 10x split lunge jumps

• 10x tuck jumps

• TRX
• 10-20x TRX mountain climbers

• 10-15x TRX pistol squats (each leg)

• BOSU
• 5-15x BOSU push-ups with 3-count hold at the bottom before you push up. Focus on form, not quantity of reps. Only do as many reps as you can of regular push-ups (no knees). If you can't do any reps of regular push-ups, then do knee push-ups.

• 10-15x single-leg Romanian deadlifts on BOSU. The key with this exercise is to keep your hips square! The goal is NOT to raise your leg as high as possible. If it is too challenging to do this on a BOSU, then just do it on flat ground. If it is not challenging enough, then hold a 10 dumbbell in the hand opposite of the grounded leg.

• Stability Ball
• 10-20x stability ball hamstring curls

• 15-20x stability ball alternating superman

• Free weights - These exercises may be challenging enough without free weights! Just do them as bodyweight exercises if the weights are too much.
• 10-20x renegade rows with 5-10 lb dumbbells

• 10-20x touchdown lunges with 5-10 lb dumbbells. 

Cool Down (10-15 min)

Easy Z1 run for 10-15 minutes.

Chaos Circuit - Strength (Pt 2)

Goal: This circuit provide an upper- and lower-body strength workout that focuses on balance and isometrics. It can be done on its own or as Part 2 of the Chaos Circuit (see Part 1 here) to get a full-body workout. I call it the chaos circuit because there are a lot of exercises and different movements, requires a lot of moving around, a moderate amount of equipment, and will be chaos if you don't get organized before you start.

Equipment: yoga mat, 5-20 lbs. dumbbells, TRX, stretch cords, BOSU (optional), stability ball

Time: 30 minutes

Warm-Up 

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, precede this workout with the Chaos Circuit Core.

Main Set

Do this circuit 2 x's:

• 10x each side - Reverse Lunge with Kick (or Hop)
• 10-15x TRX W's
• 10-15x TRX Chest Press
• 20x Squat Jumps
• 20x Stretch Cord swim stroke
• 10x each side - Single-leg deadlift (with or without weights), or Reaching deadlift
• 2 min. Wall Squat
• 10x each Cable Chop
• 10x each side Single-leg balance with weight (or on BOSU)
• 10-15x Push-up variation (hindu or shouldertap)
• 20x Hamstring curls on ball
• 2 min. Wall Squat

Photos, Videos, and Instructions

Reverse Lunch with Kick

To make this more advanced, do the Reverse Lunge with a Hop 

TRX W's (Deltoid Flys)

TRX Chest Press

Squat Jumps

Stretch Cord Swim Stroke

I can't find a good video of this one, but see this video below starting at 1:43. He's using cords to explain the stroke catch. You can get a feel for how this exercise is supposed to look.

Single-Leg Deadlift (or Reaching Deadlift)

This is pictured below as a Reaching Deadlift. Adding a weight will make this more challenging. Hold a 5-20 lb. dumbbell in the opposite hand from the stable leg that is on the ground. 

Wall Squat

This is a great isometric exercise. Squat down with the wall to your back and your quads perpendicular to the ground. Hold your arms straight out in front of you and hold for 2 minutes.

Cable Chop

They use a machine instead of a cord in this video, but explain a few different ways to do the cable chop.

Single-Leg Balance with weight (or on BOSU)

Pick up a 5-20 lb. dumbbell. Lift one leg off of the ground and move the dumbbell around. You can simply pass it from hand-to-hand across your body. Or you can pass it over your head. Or you can pass it around your back. The idea is to offset your balance and use your leg and core stability muscles to keep you balanced. Do this for a count of 10 on each leg.

Push-Up Variation (Hindu or Shoulder Tap)

This is fun! See #4 and #22 - and then see how many of the other variations you can do.

Hamstring Curls with Stability Ball