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Workout Plan Stage 4

WorkoutPlan_Stage4Lrg

 

Stage 4 maintains the intensity of your workout and adds in stretches. These exercises are perfect to do immediately after you have completed your strength training routine.

 

You should still be doing 45 minutes of cardio 3 days per week, and another three days of 30 minutes of cardio followed by strength. Also, keep up with those warm-up exercises as they are part of each day’s plan. This week you will be adding in stretches. These exercises are perfect to do immediately after you have completed your strength training routine. Each of these stretches should be held for 30-60 seconds. Make sure to stretch to the point of discomfort but not so far as intense pain.

CARDIO HR TIME
BIKE, TREADMILL, ELLIPTICAL, OR WALK 65%+ 30-45min
MOVEMENT PREPARATION SETS REPS
90-90 STRETCH
 

90-90 Stretch

 
1 30-60s
HIP CROSSOVER
 

Hip Crossover

 
1 30-60s
GLUTE BRIDGE
 

Glute Bridge

 
1 30-60s
FRONT PILLAR BRIDGE
 

Front Pillar Bridge

 
1 30-60s
ELBOW TO INSTEP
 

Elbow to Instep

 
1 30-60s
STRENGTH WEEK #4 SETS REPS
SQUAT
 

Squat

 
1 12
GOOD MORNING
 

Good Morning

 
1 12
PUSHUP
 

Pushup

 
1 12
EXERCISE TUBING ROW
 

Exercise Tubing Row

 
1 12
TUBING UPRIGHT ROW 1 12
SIDE PILLAR BRIDGE
 

Side Pillar Bridge

 
1 30s each
STRETCHING SETS REPS
HAMSTRING STRETCH
 

Hamstring Stretch

 
1 30-60s
GROIN STRETCH
 

Groin Stretch

 
1 30-60s
QUADRICEPS STRETCH
 

Quadriceps Stretch

 
1 30-60s
TRICEPS STRETCH 1 30-60s
 
 

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