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‘Balls and Bands’ (wk 11 #2)

Updated: Mar 19




Warm up

3 rounds

25 m lateral band walk

10 staggered

25 m lateral band walk

10 staggered


3 rounds

25 m monster band walk

4 inch works

25 m backwards monster band walk

2 inch worm with push up


3 rounds

:25 bird dog static hold w/band (light resistance)

:25 bird dog static hold w/band (opposite side)

:25 plank w/in and out step


Workout

4 rounds

:30 bench press on ball

:10 rest

:30 crunch on exercise ball


4 rounds

:30 seated row

:10 rest

:30 plank w/ elbows on exercise ball


4 rounds

:30 exercise ball squats on wall

:10 rest

:30 quad killers


4 rounds

:30 exercise ball hamstring curl

:10 rest

:30 db stiff leg deadlifts


4 rounds

:30 exercise ball pike

:10 rest

:30 over/under grip lat pull-down


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