Here is the full program. Exercises are in sets of 4 different exercises. The goal is to do with 2 rotations through each set of 4 exercises (and then move to the next set of 4). Start with 3 to 4 reps of each exercise and then build to 8 to 12 reps.
Consider starting with the 8 exercises in the video and then after 3 or 4 weeks, add in three or four more exercises ... building until you can do all 16 different exercises.
These could be done twice a week. Or, to save some time, but still get a good range of work, once per week for the full set of 16 exercises and once per week for just 8 of the 16 exercises.
Consider starting with the 8 exercises in the video and then after 3 or 4 weeks, add in three or four more exercises ... building until you can do all 16 different exercises.
These could be done twice a week. Or, to save some time, but still get a good range of work, once per week for the full set of 16 exercises and once per week for just 8 of the 16 exercises.
Downtown Nordic Strength Session #1
Alternating dead bug
Front plank alternating reaches
Side hip raises
Foam roller mountain climbers
1-leg hip bridge
Dirty dogs
Hip bridge with alternating knee extension
Push ups
Stability ball shoulder trio
1-leg 3 point touches (aka “3 point stride pattern”)
TRX, bench or plank rows
Goblet front squat
1/2 side plank leg lifts
Alternating plank up downs
Clock lunges (12/3/6)
Foam roller 1-arm fly
