Oh geez... strength training!

Stabilization Workout 1: Legs & Back:

Remember, (almost) everything in this phase is a 4/2/1 tempo.  That's 4 seconds in the eccentric motion, 2 seconds iso hold, 1 sec concentric motion.  For example: 4 seconds dropping into a squat, hold at 90 degress for 2 seconds, then stand up moving hips forward and squeezing the glutes.

SMR (self myofascial release): Foam roll calves, hipflexor complex w/ TFL, IT Band, Lats

Stretch: Static stretches of hamstrings, quads, abductors, hipflexors

Warm Up: 5-10 min treadmill (we want phase II heart rate, but we will calculate that later), 3 min rower

1) Super Set: Swiss ball Wall Squats with dumbbells 10 reps) + Swiss 1 leg ball lung (10 each leg) X 2 

(http://www.inmotionlife.com/wp-content/uploads/Wall-Squat-with-a-Stability-Ball.jpg ,  https://www.youtube.com/watch?v=6E_d1bIUlC8) - note on the lunges, toe on or top of foot.  which ever you are more comfortable with.  toe is harder.

2) Super Set: 1 legged kettle bell dead lift (10 each leg) + Swiss ball leg curls (15 with iso hold ) X 2 

(http://www.couchdivorce.com/wp-content/uploads/2014/09/kettlebell-deadlift.jpg, http://www.menshealth.com/mhlists/cms/uploads/1/swiss-ball-hip-raise.jpg ) 

3) Crab Walk X 2 (http://www.workoutz.com/uploads/exercises/thumbnails/crabwalk2.jpg)

4) Super Set: Swiss ball row (10-12 each) + push up position cable pull downs (12 each) X 2

( http://media-cache-ak0.pinimg.com/236x/1b/53/3c/1b533c3d4b3b3a1b4fe43ee5c43b4f6e.jpg )

5) YTWLI X 2 (https://www.youtube.com/watch?v=p5-PLpC2Zlo)

6) Core Circuit:

  Swiss ball pass throughs 10

  Crunches 15 fast

  Swiss ball knees to chest 15

  rest

X 2

plank 1 min

Cool down / Stretch!