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Strength and Mobility (Sam)

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Strength and Mobility (Sam) STRENGTH AND MOBILITY (SAM) PHASE 1-EASY Prone plank-10 seconds Lateral leg raise x 6/toe in, neutral, toe out Side plank-10 seconds/side Donkey kicks x 8/leg Prone plank-10 seconds Donkey whips x 8/leg Double hip bridge x 6 Fire hydrants x 8/leg Clams x 6/leg Knee circles forward x 8/leg Reverse clams x 6/leg Knee circles backward x 8/leg Reverse air clams x 6/leg Cat-cow x 5 cycles PHASE 1-HARD DAY Prone plank-20 seconds Reverse clams x 8/leg Side plank-20 seconds Reverse air clams x 8/leg Supine plank-10 seconds Lateral leg raise x 8/toe in, neutral, toe out Side plank-20 seconds Donkey kick x 8/leg Prone plank-20 seconds Donkey whips x 8/leg Split squat x 5/leg Fire hydrants x 8/leg Side walk squat x 5/leg Knee circles forward x 8/leg Good morning x 5 Knee circles backward x 8/leg Bird dog x 5/leg Cat-cow x 5 cycles Clams x 8/leg STRENGTH AND MOBILITY (SAM) PHASE 2-EASY DAY Prone plank-20 seconds Side plank-20 seconds Supine plank-10 seconds Donkey whips x 8/leg Side plank-20 seconds Fire hydrants x 8/leg Prone plank-20 seconds Knee circles forward x 8/leg Single leg bridge x 8/leg Knee circles backward x 8/leg Clams x 8/leg Lower body crawl x 10 Reverse clams x 8/leg Iron cross x 10 Reverse air clams x 8/leg Australian crawl x 10 Lateral leg raise x 8/toe in, neutral, toe out Iron cross x 10 Donkey kick x 8/leg Groiners x 10 Cat-cow x 5 cycles PHASE 2-HARD DAY Skipping forward w/arm raises x 30 m x 2 Good morning x 8 Skipping side 2 side w/arm swings x 30 m x2 Bird dog x 5/leg Lateral shuffle x 10 yds each direction Clams x 8/leg Forward walking lunge x 5 each side Reverse clams x 8/leg Wide outs x 10 Reverse air clams x 8/leg Mountain climbers Singles In x 10 Lateral leg raise x 8/toe in, neutral, toe out Lateral lunge x 10 Donkey kicks x 8/leg Wave lunge x 10 Donkey whips x 8/leg Prone plank-25 seconds Fire hydrants x 8/leg Side plank-25 seconds Knee circles forward x 8/leg Supine plank-25 seconds Knee circles backward x 8/leg Side plank-25 seconds Lower body crawl x 10 Prone plank-25 seconds Iron cross x 10 V-sit-10 seconds Australian crawl x 10 Superman x 10-point thumb to sky Iron cross x 10 V-sit-10 seconds Groiners x 10 Split squat x 5/leg Cat-cow x 5 cycles Side walk squat x 5/leg STRENGTH AND MOBILITY (SAM) PHASE 3-EASY DAY Prone plank-30 seconds Good mornings x 10 Side plank-20 seconds/side Iron cross x 10 Supine plank-20 seconds Knee to chest extension x 5/leg Prone plank w/arm extension x 5/arm Leg raise with knee bent x 5/leg Side plank w/rotation x 5/arm Groiners x 10 Supine plank w/alternate leg lifts x 5/leg Fire hydrants x 10/leg Plank forward and backward x 10 Knee circles forward x 5/leg V-sit alternating bent knee x 5/leg Knee circles backward x 5/leg Squat with arm extensions x 10 Bent knee leg extension on stomach x 5/leg Hip bridges x 10 In-out leg extension w/bent knee x 5/leg Clams x 8/leg Y pullover x 5 Lateral leg raise x 5/toe in, neutral, toe out Straight pullovers x 5 Leg extension on side-forward/backward x 5/leg PHASE 3-HARD DAY Skipping forward w/arm raises x 30 m x 2 Prone plank-forward and back x 10\ Back skipping w/arm raises x 30 m x 2 V-sit alternating bent knee x 5/leg Lateral skipping with arms x 30 m x 2 Split squat w/torso lean (hands up) x 5/leg Skip-Skip lunge x 5/leg Side lunge w/twist x 5/leg A-skips x 5/leg Straight leg deadlift (hands up) x 10/leg Wave lunge x 5 each direction w/ 30 m run out Inchworms w/push up x 5 Wide outs x 10 w/ 30 m run out Bird dog w/side extensions x 5/leg Speed skaters x 5/side w/ 30 m run out Single leg hip bridge x 10 (hold last 1 5-10 sec) Mountain climber singles in x 10/leg w/ 30 m Bridge w/heel walks x 2 run out Iron cross x 10 Mountain climber singles out x 10/leg w/ 30 m Knee to chest extension x 5/leg run out Leg raise w/bent knee x 5/leg Lateral shuffle x 5/direction (45° backward)\ Groiners x 10 Plank x 30 seconds Fire hydrants x 5/leg Side plank x 20 seconds/side Bent knee hip extension (on stomach) x 5/leg Supine plank x 20 seconds Log rolls x 5/leg Plank w/arm extension x 5/arm Y pullovers (laying down arm extensions) x 5 Side plank w/rotations x 5/arm Straight arm pullovers x 5 Supine plank w/alternate leg lifts x 5/leg STRENGTH AND MOBILITY (SAM) PHASE 4-EASY DAY Prone plank x 30 seconds Good morning x 10 Side plank x 20 seconds/side Iron cross x 10 Supine plank x 20 seconds Knee to chest extension x 5/leg Plank w/arm extension x 5/arm Leg raise w/bent knee x 5/leg Side plank w/rotations x 5/arm Groiners x 10 Supine plank w/alternate leg lifts x 5/leg Fire hydrants x 5/leg Plank forward and backward x 10 Knee circles forward x 5/leg V-sit alternating bent knee x 5/leg Knee circles backward x 5/leg Squat w/arm raises x 10 Bent knee hip extension (on stomach) x 5/leg Hip bridge x 10 Log rolls x 5/leg Clams x 8 Y pullovers x 5 Lateral leg raise x 5/toe in, neutral, toe out Straight pullovers x 5 Leg extension on side-forward/backward x 5/leg PHASE 4-HARD DAY Skipping w/arm raises x 30 m x 2 V-sit flutter kicks x 30 seconds Backward skipping w/arm raises x 30 m x 2 Plank rotations right side x 10 Lateral skipping with arms x 30 m x 2 Australian crawls x 20 Skip-Skip lunge x 30 m x 2 Straight arm scoops x 5/leg Wide outs x 10 w/30 m run out Knee to chest walk x 5/leg Hops x 10 w/30 m run out Walking hip rotations x 5/leg Speed skaters x 10 w/ 30 m run out Walking arm reaches x 5/leg Mountain climbers singles in x 10 w/30 m run Bear crawls x 10 m out Side bear crawls x 5/leg Mountain climbers singles out x 10 w/30 m run Squat arm raises w/straight arms x 5 out Squat arm raises w/Y arms x 5 Mountain climbers doubles in x 10 w/30 m run Hip bridge x 10 w/10 hold out Iron cross x 10 Mountain climbers doubles out x 10 w/30 m run Knee to chest extension x 5/leg out Leg raise w/bent knee x 5/leg Frog hops x 10 Groiners x 10 Plank w/arm extension x 5/arm Fire hydrants x 5/leg Side plank w/rotations x 5/arm Bent knee hip extension x 5/leg Supine plank w/alternate leg lifts x 5/leg Log rolls x 5/leg Plank rotations left side x 10 Y pullovers x 5 Side plank leg lifts x 5/leg Straight pullovers x 5 STRENGTH AND MOBILITY (SAM) PHASE 5-HARD DAY Skipping forward w/alternating arms x 30 m Side lunge haybales x 5/side Backward skipping w/alternating arms x 30 Front plank w/alternating arm/leg lifts x 30 m seconds Skipping side to side w/arms x 30 m x 2 V-sit scissor kick x 30 seconds Skip skip lunge x 30 m x 2 Single leg hip bridge x 5 to 20 second hold Pogo hops x 5 w/30 m run out x 2 Front plank w/alternating hip abduction x Speed skater x 5 w/30 m run out x 2 30 seconds Squat jumps x 5 landing shallow w/30 m run V-sit flutter kick x 30 seconds out Straight leg forward/backward x 5/leg Side squat jumps x 5/side w/30 m run out Side to side straight leg x 5/leg Frog hops x 10 Forward and back bent knee x 5/leg Bounding x 10 x 2 Side to side bent knee x 5/leg Walking straight leg sweeps x 5 x 2 Forward hurdles x 5/leg Knee to chest x 2 x 5/side Reverse hurdles x 5/leg Walking hip rotations x 5/leg Forward straight leg circles x 5/leg Wave lunges x 3 lunges x 8 rotations Reverse straight leg circles x 5/leg .
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