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/
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/
3) Crab Walk X 2 (http://www.workoutz.com/
4) Super Set: Swiss ball row (10-12 each) + push up position cable pull downs (12 each) X 2
5) YTWLI X 2 (https://www.youtube.com/
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!
