During Phase 3 we will continue to emphasize the importance of strength training to everyone’s fitness, injury prevention, and overall well being. Rather than a strength plan designed to target for a particular event like marathoning or Everesting, we will see in phase 3 a strength circuit introduced at the beginning of each month -- one that is meant to get familiar with and to progress over the weeks. (and of course ways to modify the exercise too) Also, this will be more FULL body oriented. Stability ball and band work will also be incorporated!
In addition we want to continue to invite WIN’ners to Pilates! It is such a great addition to ANYTHING anyone is doing with their fitness and will most certainly find it beneficial. It is also a nice option as it is low impact!
And lastly, we will always have the library of past strength video’s which can still honestly stand alone as its own strength workout, although there is less emphasis on upper body strength.
This month includes the following 7 exercises to completed as a circuit 1-2 or 3xs each session, depending on where your strength is today, and how you are feeling. Please refer to the video that Coach Janine made as she demonstrates each exercise, as well as speaks to modifications, variations, and ways to advance the movement.
Stability Ball Plank, 20- 60 seconds
Banded Lateral Walks, 10 steps each direction
Stability Ball Hamstring Curl, 5-10 reps.
Mini-Band Half Kneeling Rows, 8-12 each
Squats, 8-10 reps.
Mini-band Hip Thrusters, 5-10 reps.
Dead Bug, 5 ea. Side
As always, please reach out if you need any additional information, suggestions or substitutions based on your individual needs. Let’s go!
Click here for a video where Coach Janine will lead you through this routine.