Circuit 1 Ethan New

Circuit x 2
ULT
Dead bug w/static opposite limb hold
reps 20 total alternating
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 20 total alternating Controlled 20-30s (h:m:s)
2 20 total alternating Controlled 20-30s (h:m:s)

****Use the stability ball. Remember it sits between the thighs and your hands and a few inches off of the stomach so you can squeeze the ball as you extend opposite arm and leg

ULT
Copenhagen Side Plank – Level 1
time 30 seconds per side
Hold
Rest 20-30s
Set Time Hold Rest
1 30 seconds per side h:m:s h:m:s 20-30s (h:m:s)
2 30 seconds per side h:m:s h:m:s 20-30s (h:m:s)

******Progress to putting your top leg on the couch!!!!******

ULT
Single Leg Front Plank Rockers
reps 15 per leg
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 15 per leg Controlled 20-30s (h:m:s)
2 15 per leg Controlled 20-30s (h:m:s)
LLT
Supine Mini-Band March
reps 6 per side
weight_lbs yellow or green band
Tempo controlled
Rest 20-30s
Activation for Core and Hips
Set Reps Weight Tempo Rest
1 6 per side Yellow Or Green Band lbs Controlled 20-30s (h:m:s)
2 6 per side Yellow Or Green Band lbs Controlled 20-30s (h:m:s)
LMT
Loaded Turkish Get Up
reps 3 per side
weight_lbs 13
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 3 per side 13 lbs Controlled 20-30s (h:m:s)
2 1 per side 26 lbs Controlled 20-30s (h:m:s)
ULT
Single leg calf raise
reps 20 per leg
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 20 per leg Controlled 20-30s (h:m:s)
2 20 per leg Controlled 20-30s (h:m:s)

*****Do these on a stair so that your ankle can go below your toes to get full range of the calf muscle*****