Workout Plan for the Week 8/09/09

Sunday: REST

Monday: Interval training cardio. Two minutes walking @3.8 MPH, 1 minute running at @6.2-6.3 MPH. For 20 minutes.

Stability work: Plank, Bridge, Cobra, Balance

I figured out that my inability to do a one-leg stability ball bridge is because I’ve been lazy on those bridges/cobra/posterior chain work.  Or, probably more accurately, the pelvic floor.  Posterior chain/pelvic floor is more important than abs- it’s what keeps us stable when we’re moving.  Posterior chain FTW!

Strength: Upper body: Pushups,  Press, Rows, Pulls.

Cool down, stretches and foam roller massage.

Tuesday: Cardio warm up.
Stability: Incline plank, glute activation moves, ankle stabilization moves.
Strength: Lower body: Dead lifts, Leg Press, Lunges, Step Ups.
Core: Hanging leg raises,  incline ab bench.
Cooldown: stretches, foam roller

Wednesday: Cardio-30 minutes, steady state.
Stability: Reverse Crunch-pushup, bridge, cobra, ball crunch, superman, med. ball pass, med. ball throw down
Balance: foot push, one-legged deadlift.
Cool down: stretches, foam roller.

Thursday: Cardio-intervals.
Stability: Plank, bridge, cobra, balance
Strength: Upper body: Pushups,  Dips, Press, Rows, Pulls.
Cooldown: stretches, foam roller

Wednesday: Cardio-30 minutes, steady state.
Stability: Reverse Crunch-pushup, bridge, cobra, ball crunch, superman, med. ball pass, med. ball throw down
Balance: foot push, one-legged deadlift.
Cool down: stretches, foam roller.

Saturday: Cardio warm up.
Stability: Incline plank, glute activation moves, ankle stabilization moves.
Strength: Lower body: Dead lifts, Leg Press, Lunges, Step Ups.
Core: Hanging leg raises,  incline ab bench.
Cooldown: stretches, foam roller

The change in routine T/W vs. F/S is that on Fridays I work out with a guy who want to develop more core strength.  And this  gives my legs plenty of time to recover between workouts, because these are the hardest workouts.

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2 responses to “Workout Plan for the Week 8/09/09

  1. I am IN for your planned workout today.

    I can totally do that timewise I think and it shall circumvent my TODAY IS A DAY OFF plan

  2. Ah. You talking the stability work? Good for you.

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