Intermediate Workout #4
Intermediate Series
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18m
1. High Plank Alt. Backstroke (w/hips) x 1min
2. SL Kneeling Ditch Diggers x10 ea
3. Anterior Lunge w/Bicep Curl x10ea
4. (SS) Alternating Anterior/Lateral Shoulder Raises x 12 ea side
5. Transverse Jump Squats x 24
6. SLB Balance Calf Raises x 45sec
7. Shoulder Flexion w/DB Crunch x20
8. SL Knee Hold Bridges x 15 ea
9. Pilates Flutter Kicks x 1 min
10. Prone Flutter Kicks x 1 min
Up Next in Intermediate Series
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Intermediate Workout #5
1. High Plank Hip Rotations x1 min
2. Alternating Pendulum Swing x 20
3. Alternating Lunge to Squat x 20
4. (SS) Single Arm Rear Delt. Row x 10ea
5. Jump Squat w/Core Rotation x 24
6. Single Leg Balance Dynamic Airplane x 10 ea
7. Supine Alternating Leg Lower x 1 min
8. "Straight Leg" Bridges x ... -
Intermediate Workout #6
1. High Plank Wide March x 1min
2. Alternating (SS) Pendulum Swing x 1 min
3. (SS) Squat x 12 ea
4. (SS) "Y" x 10 ea
5. Drop Squat + High Knees x 20
6. SLB Runner x 30 sec ea
7. DB Shoulder Flexion Double Crunch x 20
8. SL "Straight Leg Up" Bridges x 15 ea
9. Pilates Bicycles x 1 min
10. Prone A... -
Intermediate Workout #7
1. High Plank Walking Pike x 1 min
2. Straight Arm Rotations w/Pivot x 1 min
3. Heel/Toe Squat x 12ea
4. (SS) Tricep Extension x 12ea
5. Hop Scotch Jump Squats x 20
6. SLB Romanian Deadlift to Anterior Heel Touch x 10ea
7. Straight Leg Raises x 20
8. SL Bridge + Hip ABD x 12ea
9. Scissor Kicks x ...
