DS: Month 2 Workout Programming: Week 1 (5-7-18)

Warm Up Sequence:
- 126.1) Double Leg Heel Raise VIDEO
  - Both feet, heel off edge of step, don’t raise up too high
  - 8-15 reps slow
- Oblique sit
  - Below are 2 videos that show the concepts, one is the isometric and the other shows the transition to quadruped
  - 171) Side Sit with Rotation and Glute Isometric VIDEO
  - 171.1) Side Sit Transition to Quadruped VIDEO
  - 8-15 reps
- Foot up on 3rd step infront
  - Bring front knee forward to have pressure over foot/ankle
  - Raise up and down slowly in and out of heelraise
  - 8-15 reps
- 64) Tall Kneel Lean Back VIDEO
  - 8-15 reps
  - Don’t take knees too wide
Strength Circuits
- Follow rep ranges as listed below
- Circuit #1
  - Bench Press: Dumbbell
    - 8-12 reps
    - Controlled negative, don’t let back arch up off bench
  - 115.2 Low Row Cable Machine VIDEO
    - 8-15 reps controlled negative
- Circuit #2
  - 162) Single Leg Deadlift VIDEO
    - 8-12 reps
    - Weighted so hold on for balance
  - 83.2) Ball Rollout Wall Block VIDEO
    - 8-15 reps
- Circuit #3
  - 109.4) Incline Bench and Standing Cable Curl VIDEO
    - 8-12 reps
  - 73.1) Updated Band Tricep Extension VIDEO
    - 8-12 reps
    - Cable or band
- Circuit #4
  - 160) Reverse Lunge VIDEO
    - 5-10 reps
  - 88.1) Side Plank Static Holds VIDEO
    - 30-90sec each side
- Circuit #5
  - 181.3) Walking Carry VIDEO
    - 30-90sec each hand
  - 197) TGU Phase 1 Bottom VIDEO
    - 5 sec pauses at each step
    - 3-5 x through each side