This workout uses four supersets as a part of the main set. The exercise emphasize the hips and back which are two key areas for recovery for active moms. In week one, you perform two sets of each superset.
Strength Endurance Supersets for Hips, Back and Shoulders
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS 4Q Hip Mobility
Horizontal Loading
8 exercises that gradually progress to improve Hip Mobility
Workout Blocks
(AS) Strength Endurance Lunge Superset
Superset
x 2
Perform one set of reverse lunges with your right leg, followed immediately by one set of reverse lunges with the two hand reach at overhead with your right leg. Then go back and repeat on the left leg for both exercises. Rest 1 minute and repeat the process.
LLT
(AS) Db Reverse Lunge
reps
5-8 per side
load
heavy
Rest
0
reps
5-8 per side
load
heavy
Rest
0
This is a great exercise to strengthen the lower body and core.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 5-8 per side | Heavy | 0 (h:m:s) |
| 2 | 5-8 per side | Heavy | 0 (h:m:s) |
Set your shoulders back and stand tall. Inhale lower down, exhale stand up.
ULT
(AS) Reverse Lunge with two hand reach at overhead
reps
10 per side
load
light
Rest
1 min
reps
10 per side
load
light
Rest
1 min
This exercise is fantastic for loading the front line of the body along with the lower extremity.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 10 per side | Light | 1 min (h:m:s) |
| 2 | 10 per side | Light | 1 min (h:m:s) |
Step back and think about reaching both hands to the ceiling which creates tension through your abdominal wall. Don't arch back. Inhale step back and exhale stand up.
(AS) Strength Endurance Back Superset
Superset
x 2
Perform these two exercises as a superset. Begin with a heavy band row and follow it immediately with the rotational Db Reach. Use your breath on each exercise. Exhale on the exertion.
LLT
(AS) Band Row LLT
reps
8
load
heavy
Rest
0
reps
8
load
heavy
Rest
0
This exercise strengthens the mid back.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 8 | Heavy | 0 (h:m:s) |
| 2 | 8 | Heavy | 0 (h:m:s) |
Be sure to exhale as you pull the band towards your body.
LMT
(AS) Front Lunge with Db Rotation LMT
reps
12 alt legs
load
light
Rest
1 min
reps
12 alt legs
load
light
Rest
1 min
This exercise challenges the core and upper back.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 12 alt legs | Light | 1 min (h:m:s) |
| 2 | 12 alt legs | Light | 1 min (h:m:s) |
Inhale as you step forward and exhale as you rotate the Db towards the ceiling. Inhale return to center and exhale push back to standing.
AS Strength Endurance Superset Deadlift and Deadshift
Superset
x 2
This superset includes a traditional deadlift, immediately followed by a non-traditional cross-body dead shift. The goal of the superset is to go heavy on the first exercise with a heavier load and lighter on the second with more range of motion. Complete one set of the first exercise, followed immediately by 1 set on each leg of the second exercise.
LLT
(AS) Db Deadlift LLT
reps
8
load
heavy
Rest
0
reps
8
load
heavy
Rest
0
This exercise strengthens the glutes and mid back.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 8 | Heavy | 0 (h:m:s) |
| 2 | 8 | Heavy | 0 (h:m:s) |
Inhale and hinge at the hips, keep spine long and hips pushing back. Exhale return to standing with a tall spine.
LMT
(AS) Cross Body Deadshift (LMT)
reps
6 per side
load
moderate
Rest
1 min
reps
6 per side
load
moderate
Rest
1 min
This lateral deadshift focuses on strengthening the lateral rotators of the hip which support the pelvic floor.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 6 per side | Moderate | 1 min (h:m:s) |
| 2 | 6 per side | Moderate | 1 min (h:m:s) |
Inhale as you reach the Db across your body and shift your hips to the opposite side, exhale as you return to center. Keep your big toes down and drive through the hips.
AS Superset Shoulder Combo
Superset
x 2
This superset uses an isometric lunge hold on the first exercise followed immediately by an inverted push up on the second exercise. The goal is to perform one set on each leg of the first exercise followed without rest by one set of the inverted push ups.
LLT
(AS) Long Stride Lunge Hold with Db Overhead Press LLT
reps
6 per side
load
moderate
Rest
0
reps
6 per side
load
moderate
Rest
0
This exercise focuses on stability through the hips and pelvis while pressing overhead.
| Set | Reps | Load | Rest |
|---|---|---|---|
| 1 | 6 per side | Moderate | 0 (h:m:s) |
| 2 | 6 per side | Moderate | 0 (h:m:s) |
Hold a long stride position and sink down until you feel a stretch through the hips. Exhale and press the weight overhead. Inhale lower. Maintain the low lunge for the whole set.
Cool Down Blocks
Cool Down Block
Horizontal Loading
GPR
4:7:8 Parasympathetic Breathing
1 Cycle of Breath =
Inhale for 4 Seconds
Hold Breath for 7 Seconds
Exhale for 8 Seconds.
Repeat for a specific amount of breaths or for a time period.
Be sure to find a comfortable posture to relax in.
| Set | Reps |
|---|---|
| 1 | 10 |
Breathe in for six seconds through the nose, hold for 4 seconds and out slowly for 10 seconds.