Sondra stevens - six week plan

OVER THE COURSE OF THE NEXT SIX WEEKS YOU WILL DEVELOP STABILITY AND MOBILITY PATTERNS THAT WILL ALLOW YOUR BODY TO UNLOCK ITS POTENTIAL AND BECOME A STRONGER AND LEANER VERSION OF YOUR CURRENT SELF. BE CERTAIN TO READ ALL OF THE EXERCISES BEFORE YOU BEGIN YOUR WORKOUT, AND EMAIL YOUR TRAINER IF YOU HAVE ANY QUESTIONS.

THIS WEEK CONSISTS OF TWO WORKOUTS TO BE DONE ON NON-CONSECUTIVE DAYS

EQUIPMENT NEEDED THIS WEEK:

  • RESISTANCE BANDS
  • BODYWEIGHT
  • BOX, CHAIR, OR BENCH

ON YOUR NON TRAINING DAYS, I WOULD SUGGEST SOME MOBILITY WORK, FOAM ROLLING, AND SOME LOW INTENSITY STEADY STATE CARDIO - WALKING, CASUAL BIKE RIDE, ETC.

THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.

WORKOUT A:

PUSH UPS ON KNEES

  • PERFORM 8-12 REPS IN A PUSH UP PATTERN THAT YOU CAN CONTROL 

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

PRISONER SQUATS

  • PERFORM 15-20 REPS TO A DEPTH YOU CAN MAINTAIN ALIGNMENT OF SPINE & KNEES 

  • Rest for 30 seconds

  • REPEAT SET FOR FIVE ROUNDS, RESTING IN BETWEEN EACH SET

RKC PLANK

  • PERFORM 30-60 SECOND HOLD OF PLANK. ENGAGE QUADS, GLUTES, ABS, AND LATS TO MAKE THIS A REAL PLANK

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

BAND HORIZONTAL ROW

  • COMPLETE 8-12 REPS

  • Rest for 30 seconds

  • REPEAT SET FOR FOUR ROUNDS, RESTING IN BETWEEN EACH SET

BACK LUNGE TO HIGH KNEE

  • PERFORM 10-12 REPS PER LEG AND DELIVER A STRONG KNEE TUCK AT THE TOP 

  • Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

sIDE PLANK

  • PERFORM 20-40 SECOND HOLD ON EACH SIDE 

  • Rest for 30 seconds AFTER BOTH SIDES ARE COMPLETED

  • REPEAT SET FOR THREE ROUNDS, RESTING IN BETWEEN EACH SET

 

 

WORKOUT B:

BAND SINGLE ARM PUNCH

  • PERFORM MOTION 12-15 TIMES PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BIRDOG

  • PERFORM THE MOVEMENT 8-10 REPS PER SIDE

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND STABILITY PUNCH

  • PERFORM MOTION 12-15 TIMES PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

BAND HIGH TO LOW ROTATION

  • PERFORM MOTION 12-15 TIMES PER SIDE

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET FOUR (4) TIMES RESTING BETWEEN EACH SET

BAND PULLDOWN

  • PERFORM 12-15 TIMES

  • REST FOR 45-60 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET

HOLLOW ROCK

  • ROCK FORWARD AND BACK 12-20 TIMES

  • REST FOR 30-45 SECONDS

  • REPEAT ABOVE SET THREE (3) TIMES RESTING BETWEEN EACH SET