Strength Endurance Level 1 (copy)

Circuit x 3

This block is intended to target specific muscle groups to increase muscle strength and bone density.

ULT
Plank
time 15-30s
weight_lbs Bodyweight
Hold
Rest 0-20s
This is an isometric hold. Begin by pulling the belly button into the spine to preactivate the core, then plant your elbows and hold. Try to make a straight line with your shoulders, hips, and ankles.
Set Time Weight Hold Rest
1 15-30s h:m:s Bodyweight lbs h:m:s 0-20s (h:m:s)
2 15-30s h:m:s Bodyweight lbs h:m:s 0-20s (h:m:s)
3 15-30s h:m:s Bodyweight lbs h:m:s 0-20s (h:m:s)
ULT
Hip Bridge
reps 15
weight_lbs Bodyweight
Tempo controlled
Rest 0-20s
Set Reps Weight Tempo Rest
1 15 Bodyweight lbs Controlled 0-20s (h:m:s)
2 15 Bodyweight lbs Controlled 0-20s (h:m:s)
3 15 Bodyweight lbs Controlled 0-20s (h:m:s)
ULT
Ball Squat
reps 10
Position the ball at a comfortable place on your back and slowly descend, driving your hips back so that they end up slightly under the ball at the bottom position. Descend until hips are parallel with knees, then drive the feet into the ground through the hips to return to your starting position.
Set Reps
1 10
2 10
3 10
LLT
DB Curl to OH Press on Ball
reps 10
weight_lbs Bodyweight
Tempo controlled
Rest 60s
Set Reps Weight Tempo Rest
1 10 Bodyweight lbs Controlled 60s (h:m:s)
2 10 Bodyweight lbs Controlled 60s (h:m:s)
3 10 Bodyweight lbs Controlled 60s (h:m:s)
reps 15-20
load light
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 15-20 Light Controlled 0-20s (h:m:s)
2 15-20 Light Controlled 0-20s (h:m:s)
3 15-20 Light Controlled 0-20s (h:m:s)
LLT
Machine Chest Press
reps 15-20s
load light
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 15-20s Light Controlled 0-20s (h:m:s)
2 15-20s Light Controlled 0-20s (h:m:s)
3 15-20s Light Controlled 0-20s (h:m:s)