ProgramHome StrengthPart 7Workout 3
Phase 2 · Part 7 · Workout 3

PART 7: BUILDING CAPACITY

Increasing volume and endurance

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Workout 3 of 3

Workout 3

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6Exercises
Exercise demoVideo or GIF slot
Exercise 01

Elevated Push Ups

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
The Higher the Platform the Easier the Pushup, Shoulder Blades go inward as you go down
Exercise demoVideo or GIF slot
Exercise 02

Clamshell with Hip Cirlce Band

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Laying on Side, Rotate Knee Upwards, Lifting Top Foot off makes it more Difficult, Drive Against Band
Exercise demoVideo or GIF slot
Exercise 03

Plank-Hold

Sets4
Reps / Time45-60 Seconds
Rest30-60 Seconds
Coaching notesShowHide
Elbows on Ground, Tuck Tail
Exercise demoVideo or GIF slot
Exercise 04

Single Leg Hip Hinge (RDL)

Sets4
Reps / Time15
Rest30-60 Seconds
Coaching notesShowHide
Use Wall for Balance to Start, Push Through Hip
Exercise demoVideo or GIF slot
Exercise 05

Resistance Band Tricep Extention

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Elbows by Ribs, Push Towards Ground
Exercise demoVideo or GIF slot
Exercise 06

Hip Circle Band Side Steps

Sets4
Reps / Time15-20
Rest30-60 Seconds
Coaching notesShowHide
Keep Weight in Hips not Knees, Walk sideways keeping Knee and Ankle in Alignment
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