Week 9 Workouts
Day 1 Day 2 Day 3 Day 4 Day 5
Warm Up Link Dynamic Warm Up or Warm Up in Place Dynamic Warm Up or Warm Up in Place Dynamic Warm Up or Warm Up in Place Warm Up Link
Complex 1 Workout 2 Workout 3 Workout 4 Complex 5
Timer Link: WORKOUT TIMER CLICK HERE Timer Link: WEEK 9 DAY 2 WORKOUT TIMER CLICK HERE Video Link: 30 Min Workout Timer Link: WEEK 9 DAY 4 WORKOUT TIMER CLICK HERE Timer Link: WORKOUT TIMER CLICK HERE
Do Complex 2x, 2min Rest Between Sets x Reps Exercises Sprints Sets x Reps Exercises Do Complex 2x, 2min Rest Between
Sets x Work/Rest Exercises 2 x 10 1A) Elevated Gluteham Raises Sets x Reps Exercises 2 x 8 1A) Single Leg Gluteham Raises (ea) Sets x Work/Rest Exercises
3x 20/10 Plyo Jack Push Ups 2 x 8 1B) Straight Leg Raises (ea) 3 x 6 Sprint 50 Yds, Walk Back as Rest 2 x 8 1B) Straight Leg Raises (ea) 3x 20/10 Plyo Jack Push Ups
2x Ea Leg 20/10 Single Leg Deadlfit Hop 2 x 10 1C) Hip Thrusts Rest: 90s Between Sets 2 x 8 1C) Donkey Kicks (ea) 2x Ea Leg 20/10 Single Leg Deadlfit Hop
3x 20/10 Plank Skaters 3 x 8 2) Hip Swings 3 x 8 2) Hip Swings 3x 20/10 Plank Skaters
2x Ea Leg 20/10 Fwd/Rev Lunge Combo 3 x 4 3) Single Arm Snatch (Ea Arm) 3 x 8 3) KB Push Press 2x Ea Leg 20/10 Fwd/Rev Lunge Combo
3x 20/10 Plank Tucks to Jumps 3 x 8 4) Bulgarian Squats (Ea Leg) 3 COMPLEXES 4) 10-Way Lunge Complex 3x 20/10 Plank Tucks to Jumps
Shuttle Runs 3 x 8 5) Single Leg RDL (Ea Leg) 3 x 8 5) Nordic Hamstring Curls Shuttle Runs
Sets x Reps Shuttle 2 x 8 6A) Decline Push Ups 2 x 8 6A) Wide Push Up Sets x Reps Shuttle
3 x 5 Run Down and Back 10yds 3x 2 x 8 6B) Push Ups 2 x 8 6B) Push Up 3 x 5 Run Down and Back 10yds 3 Times
Rest: 20s Between Shuttles 2 x 8 6C) Incline Push Ups 2 x 8 6C) Diamond Push Up Rest: 20s Between Shuttles
Rest: 2 Mins Between Sets 3 x 8 7) Bentover Row 3 x 8 7) Bentover Reverse Fly Rest: 2 Mins Between Sets
Touch ground when changing directions AB Video AB Video Touch ground when changing directions
Cool Down Yoga Video Link: 10 Min Abs Video Link: 10 Min Abs Cool Down Yoga
Video Link: Cool Down Click Here Work: Follow Video Work: Follow Video Video Link: Cool Down Click Here