Phase 2: 19min Mobility + Core
Spring Recomp Challenge
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19m
Equipment Needed:
- Resistance Bands
- Door Anchor
Workout:
A1. 90/90 Switches
A2. 90/90 Lean with Rotation
A3. Cat Cow
A4. 1/2 Kneeling w Lateral Spinal Flexion
A5. Lunge to Hamstring Stretch
A6. Resisted Lean Back
A7. Reverse Tabletop
A8. Thread the Needle
A9. Bear Hold w Lateral Resistance
A10. Lying Hip Car
A11. Resisted Deadbug
A12. Deadbug Hold
A3. Breathwork
Up Next in Spring Recomp Challenge
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Phase 2: 32min Lower Body Sculpt
Equipment Needed:
- Resistance Bands (optional)Workout:
A1. Glute Activation Series
B1. Sumo Squat
B2. Sumo Squat with Heel Raises
B3. Reverse Lunge to Curtsey
B4. Reverse Lunge to Single Leg Deadlift
B5. Standing Leg Lift
C1. Lying Leg Lift
C2. Lying Top Leg Lift
C3. Inner Thigh Leg Lift
C4. C... -
Phase 2: 31min Upper Body + Posture
Equipment Needed:
- Resistance Bands
- Door AnchorWorkout:
A1. Resisted Shoulder Retractions
A2. Overhead Raise to Pulldown
A3. External Shoulder Rotation
A4. Bicep Curls
A5. Single Arm Chest Fly
A6. Single Arm Row
A7. Single Arm Tabletop Press
A8. Single Arm Back Fly
A9. Elevated Bicep Curl
A1... -
Phase 3: 42min Lower Body Strength & ...
Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Bench/CouchWorkout:
A1. Seated Good Morning
A2. Pause Squat
B1. Bulgarian Split Squat
B2. Bench Supported Single Leg RDL
C1. Glute Bridge
C2. Feel Elevated Alternating Single Leg Hip Thrust
D1. Seated Squat Jump
D2. Broad Jump
D3. ...