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    Week 3-4

    Uploaded by

    Bhargav Thanki
    This is a 3 times per week workout plan with no rest between exercises. It includes new exercises focused on the scapula and core. The plan consists of 5 rounds of various exercises like planks, bridges, squats, and pushups. Reps and sets range from 10 to 30 seconds per exercise with minimal rest in between.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Week 3-4

    Uploaded by

    Bhargav Thanki
    43 views6 pages
    This is a 3 times per week workout plan with no rest between exercises. It includes new exercises focused on the scapula and core. The plan consists of 5 rounds of various exercises like planks, bridges, squats, and pushups. Reps and sets range from 10 to 30 seconds per exercise with minimal rest in between.

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

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    This is a 3 times per week workout plan with no rest between exercises. It includes new exercises focused on the scapula and core. The plan consists of 5 rounds of various exercises like planks, bridges, squats, and pushups. Reps and sets range from 10 to 30 seconds per exercise with minimal rest in between.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    43 views6 pages

    Week 3-4

    Uploaded by

    Bhargav Thanki
    This is a 3 times per week workout plan with no rest between exercises. It includes new exercises focused on the scapula and core. The plan consists of 5 rounds of various exercises like planks, bridges, squats, and pushups. Reps and sets range from 10 to 30 seconds per exercise with minimal rest in between.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    Second 2-week’s workout plan

    3 times a week

    NO REST TIMES BETWEEN THE EXERCISES!

    In Part 2 you will get on the next level of intensity and repetitions! This program includes new exercises - especially for scapul
    than the previous part. Keep going!

    General warm up
    Prehab

    Rounds Exercises Intensity


    Static knee bends in plank
    Half bridge hold
    1
    Pull to chest with elastic band
    Squats

    Opposite shoulder grab in straddle high plank


    Single-leg half bridge hold
    2
    Arm raises from high, middle and deep position
    Squats

    knee to elbow in plank


    3 Static bird dog
    Reverse Lunges

    Side Plank Hold


    4 Hip rotations with bent knees
    Reverse Lunges

    4-stroke knee push-ups


    5
    Cossack squats

    Cool down/Streching
    orkout plan
    ek

    THE EXERCISES!

    udes new exercises - especially for scapula and core - and it is a bit longer
    Keep going!

    up

    REPS rest
    30 secs e/s
    30 secs hold + 15 hip elevation
    20
    15

    15 e/s
    30 secs hold + 10 hip elevation e/s
    20 e/p
    15
    minimal rest
    10 e/s
    30 secs e/s
    15 e/s

    30 secs hold + 10 hip elevation e/s


    15
    15 e/s

    20
    12 e/s

    ching
    Second 2-week’s workout plan
    3 times a week

    NO REST TIMES BETWEEN THE EXERCISES!

    In Part 2 you will get on the next level of intensity and repetitions! This program includes new exercises - especially for scapul
    than the previous part. Keep going!

    General warm up
    Prehab

    Rounds Exercises Intensity


    Static knee bends in plank
    Half bridge hold
    1
    Pull to chest with elastic band
    Squats

    Opposite shoulder grab in straddle high plank


    Single-leg half bridge hold
    2
    Arm raises from high, middle and deep position
    Squats

    Knee raises in plank


    3 Static bird dog
    Reverse Lunges

    Side Plank Hold


    4 Hip rotations with bent knees
    Reverse Lunges

    4-stroke knee push-ups


    5
    Cossack squats

    Cool down/Streching
    orkout plan
    ek

    THE EXERCISES!

    udes new exercises - especially for scapula and core - and it is a bit longer
    Keep going!

    up

    REPS rest
    30 secs e/s
    30 secs hold + 15 hip elevation e/s
    20
    15

    15 e/s
    30 secs hold + 10 hip elevation e/s
    20 e/p
    15
    minimal rest
    10 e/s
    30 secs e/s
    15 e/s

    30 secs hold + 10 hip elevation e/s


    15
    15 e/s

    20
    12 e/s

    ching
    Second 2-week’s workout plan
    3 times a week

    NO REST TIMES BETWEEN THE EXERCISES!

    In Part 2 you will get on the next level of intensity and repetitions! This program includes new exercises - especially for scapul
    than the previous part. Keep going!

    General warm up
    Prehab

    Rounds Exercises Intensity


    Static knee bends in plank
    Half bridge hold
    1
    Pull to chest with elastic band
    Squats

    Opposite shoulder grab in straddle high plank


    Single-leg half bridge hold
    2
    Arm raises from high, middle and deep position
    Squats

    Knee raises in plank


    3 Static bird dog
    Reverse Lunges

    Side Plank Hold


    4 Hip rotations with bent knees
    Reverse Lunges

    4-stroke knee push-ups


    5
    Cossack squats

    Cool down/Streching
    orkout plan
    ek

    THE EXERCISES!

    udes new exercises - especially for scapula and core - and it is a bit longer
    Keep going!

    up

    REPS rest
    30 secs e/s
    30 secs hold + 15 hip elevation e/s
    20
    15

    15 e/s
    30 secs hold + 10 hip elevation e/s
    20 e/p
    15
    minimal rest
    10 e/s
    30 secs e/s
    15 e/s

    30 secs hold + 10 hip elevation e/s


    15
    15 e/s

    20
    12 e/s

    ching

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