MUSCULAR ENDURANCE
PROGRAM B

WARM UP: 1 SET
CONTROLLED ARTICULAR ROTATIONS
reps: 2
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irradiate 30-40% of max tension through the body
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reset to center between reps and repeat both sides
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after grasping the movements well begin to pick up the pace and use the video above to decrease the time it takes to complete
RMS GREATEST STRETCH
reps: 2 R/L
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articulate through each vertebrae on the roll down
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take up as much space as possible
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connect front heel to the ground throughout lunge
MOVEMENT PREP: 2 SETS
BANDED HIP HINGE
reps: 15
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imagine the hips being pulled back by the back pockets
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place the fingers on the hip bone and compress them with the upper thigh and hip bone as the pelvis moves back
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allow the knees to soften and the thighs to press the band apart
BEAST HOLD
time: 30 seconds
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corkscrew the hands through the floor
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create as much space as you can between the ears and the shoulder blades
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keep the spine long and knees 2 inches from the ground
REST: 30 seconds
RESISTANCE: 3 SETS
BANDED GLUTE BRIDGE
reps: 20
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articulate through each vertebrae while lifting the hips
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drive the knees part against the band
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tuck the pelvis and drive heels through the floor to engage glutes and release the lower back
LATERAL BEAST CRAWL
reps: 20
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exhale to stabilize the core while stepping hand and foot simultaneously
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imagine a bowl of water balancing on the lower back
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keep the spine long and knees two inches from the ground
CRAB LIFT
reps: 20
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press the ground away, sliding shoulders down away from the ears
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tuck the pelvis and drive the heels into the floor to lift hips
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open across the front of the chest
REST: 30 seconds
RESISTANCE: 3 SETS
BANDED LATERAL WALKS
reps: 20 R/L
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internally rotate the legs from the hips down
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toes and knees should remain pointing towards one another
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create hip hinge by pulling the pelvis backwards and maintaining length in the lower back
HALF PLANK / GLUTE LIFT
reps: 20
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imagine being seven feet tall in the plank position
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feel as though there are suspenders pulling the front of the hip bones up towards the shoulders
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press through the heel while lifting the leg up
BANDED ANKLE TAPS
reps: 20 R/L
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pull the pelvis back and maintain length in the spine
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reach the moving leg to the back diagonal
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keep weight over the supporting leg and think of aligning the knee with the pinky toe
REST: 30 seconds
CONDITIONING: 2 SETS
LATERAL SKI JUMPS
reps: 20
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explode off of the standing leg and jump laterally as far as possible
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sink into the outer hip when landing
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progress by sticking the landing balancing on one leg
CRAB KICKS
reps: 20
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press the ground away with both hands
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lift the opposite hand and foot simultaneously
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attempt to maintain length and stability in the torso