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8 WEEK THICC WORKOUT PROGRAM

GYM PROGRAM

WEEK 6

GLUTES WITH FINISHER

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

SINGLE SKY BRIDGE

|

SETS: 2

|

REPS: 12 each leg

1. Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee 2. Squeeze your glutes and slowly lower, controlling using your glute 3. Repeat for the required number of repetitions before repeating on the other leg

HIP THRUSTS (BARBELL)

|

SETS: 4

|

REPS: 10

1. Place your shoulders on a bench and secure a barbell across your hips with your knees at 90-degrees 2. Push your hips up as high as possible and squeeze your glutes and core muscles - hold for 1-2 seconds 3. Slowly lower to the bottom ensuring you maintain core and glute engagement

CIRCUIT 1 1. 2. 3.

Place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall

ELEVATED SPLIT SQUATS (DUMBBELL) SETS: 4 | REPS: 12 each leg

1. 2. 3.

Begin with your feet secure on the bench, hands placed on the back of your head and the resting pad slightly below hip height Squeeze your glutes and lift your torso as high as possible - maintain a neutral neck position Pause at the top before slowly returning to the starting position, keeping a straight back throughout

HYPEREXTENSIONS SETS: 4 | REPS: 10

GYM: THICC Program

2

WEEK 6

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Begin standing tall with feet slightly narrower than hip-width, holding a barbell across the back of your shoulders With your right leg, step back and behind the left leg and sink down until your back leg is just above the floor Push back to the starting position and repeat all reps on this leg before repeating on the other leg

CURTSY SQUAT (BARBELL) SETS: 3 | REPS: 10 each leg

1. 2. 3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

CABLE KICK BACKS SETS: 3 | REPS: 15 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2. 3. 4. 5.

|

30 SECONDS BREAK BETWEEN SETS

CURTSY SQUAT TO LUNGE

BOOTY BAND FIRE HYDRANTS

FIRE HYDRANT HOLD (STRAIGHT LEG)

SETS: 3 | REPS: 12 each leg

SETS: 3 | REPS: 12 each leg

SETS: 3 | TIME: 30 seconds

Stand with feet hip-width apart, chest upright, shoulders down and back Lower down into a squat position, making sure flat back and core engaged From the squat position, step left foot around hip-width apart on an angle behind the body Lower down into a curtsy lunge position From lunging position, step left foot back to the squat position and repeat on other side

1. 2. 3. 4.

Place the booty band just above your knees Lift your leg as high as possible while maintaining hip stability and core tension - pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep If you don’t have a booty band, perform fire hydrants with a straight leg

1.

2. 3.

4.

Begin exercise on hands and one knee, with the opposite leg stretched out to the side in line with your hips Push out of your shoulders to engage your back and engage your core Lift your extended leg as high as possible while maintaining hip stability and core tension - pause at the top for required amount of time Repeat on the other leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

3

WEEK 6

UPPER & CARDIO

DAY TWO

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

SUPERMAN HOLD

|

SETS: 2

| TIME: 20 seconds

1. Begin lying flat on your stomach with arms and legs stretched out straight 2. Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position 3. Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

CIRCUIT 1 REVERSE GRIP LAT PULLDOWN

|

SETS: 4

|

REPS: 12

1. Grip the bar shoulder-width with an underhand grip 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your upper back

DECLINE PUSHUP |

SETS: 4

|

REPS: 12

1. Place your hands just over shoulder width apart on the ground and bring your feet onto a step or bench (the higher the bench, the more difficult the exercise will be) 2. Push into a raised plank position with flat back and core engaged 3. From the plank position slowly lower your chest towards the ground with elbows slightly pulling outwards 4. Before you hit the ground, push back to raised plank position. Repeat motion

GYM: THICC Program

4

WEEK 6

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4. 5.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs From starting position, raise arms laterally to shoulder height Lower back to starting point and repeat to front. Alternate between frontal raise and lateral raises

FRONT RAISE LATERAL RAISE SETS: 3 | REPS: 12

1. 2. 3. 4.

Lie back on bench, with feet flat on the ground, core engaged and chest pulled upwards Holding a dummbell in either hand, extend your arms straight above chest with palms facing away from body Slowly lower dummbells towards the body, with elbows pulling outwards - you should feel a gentle stretch in your chest Before the weights hit your chest, drive back to starting position. Repeat motion

CHEST PRESS (BENCH) SETS: 3 | REPS: 12

CIRCUIT 3 1. 2.

Perform a bicep curl until you reach shoulder height, then push the dumbbells towards the roof until your arms are straight Pause at the top for one second before slowly lowering back to shoulder height, and slowly lowering to the starting position of your bicep curl before repeating

CURL & PRESS SETS: 3 | REPS: 12

1. 2. 3.

Stand tall and grip the bar slightly wider than shoulder-width apart with straight arms but soft elbows Starting just above shoulder height, pull the bar down towards your hips which will engage your lats Slowly come back up to the start and repeat for the next rep while avoiding momentum

STRAIGHT ARM PUSHDOWN SETS: 3 | REPS: 12

GYM: THICC Program

5

WEEK 6

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise OPTIONAL FINISHER CIRCUIT 1. 2. 3.

|

30 SECONDS BREAK BETWEEN SETS

Using your arms, swing to generate power and perform a long jump covering as much distance as possible Upon landing, immediately drop down and perform a burpee ensuring you maintain body tension Once you have completed the burpee, go straight into another long jump - this is 1 rep

LONG JUMP BURPEES SETS: 3 | TIME: 40 seconds

1. 2. 3.

Start by holding the medicine ball above your head in both hands Throw it to the ground as hard as possible, using part of your squat to assist Pick the ball up ensuring your back is straight and repeat as fast as possible, throwing harder each time

1.

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in centre of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

MEDICINE BALL SLAMS SETS: 3 | TIME: 40 seconds

2. 3. 4. 5.

PLANK TRICEP KICKBACKS SETS: 3 | TIME: 40 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

6

WEEK 6

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SEATED ABDUCTORS

|

SETS: 2

|

REPS: 30

1. Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band 2. Rotate your knees as wide as possible and paused, forcing your glutes to engage 3. Slowly bring your knees back together and repeat, keeping tension on the band at all times

BARBELL SQUATS |

SETS: 4

|

REPS: 8

1. Stand with your feet shoulder-width apart, with the bar across the back of your shoulders below your neck 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels and big toe 3. Pause at the bottom, before driving through your feet and returning to the starting position 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time

CIRCUIT 1 1. 2. 3.

Stand tall, feet hip-width apart with a barbell securely held across your upper back and your core and glutes engaged Hinging from your hips, lean your upper body forwards by pushing your hips back go as far as you can while keeping a straight back and glute engagement Slowly lift your upper body back up by squeezing your glutes and repeat for the next rep

GOOD MORNINGS SETS: 3 | REPS: 10

1. 2. 3.

Sit down on leg extension machine, with padding hooked over your ankles, resting on your shins. Toes should be pointing forwards From starting position, drive leg straight towards roof Pause at the top of the motion and feel your quads engage, and then slowly lower back to starting position

LEG EXTENSIONS SETS: 3 | REPS: 15

GYM: THICC Program

7

WEEK 6

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Stand with your feet slightly turned out and wider than shoulder-width. Hold your arms straight above you with a dumbbell in each hand Pushing your hips back, and bending at the knees, sink to 90-degrees while keeping your chest and arms up. Make sure you keep your back strong and concentrate the weight through your heels and big toe Pause at the bottom, before driving through your whole foot to stand up This exercise will work your upper back and test your mobility, but stop if you feel pain in your lower back

OVERHEAD SQUATS SETS: 3 | REPS: 10

1. 2. 3. 4.

Sit on the leg press machine so that you’re on the side of your left glute, with your right foot on the plate at 45-degrees Keep your back straight, hips stable and brace your upper body and core using the handle Push your leg straight, then slowly lower back to the start controlling with your glute Repeat, focusing on control each rep - switch legs when you’ve completed your reps

SINGLE LEG PRESS SETS: 3 | REPS: 15 each leg

CIRCUIT 3

HANGING KNEE RAISES

1.

SETS: 3 | REPS: 10

1. 2. 3.

Hang from a bar with your shoulders engaged and with your chest up Engage your core and lift your knees up as high as possible, pausing at the top Slowly lower back down until your legs are straight before starting the next rep

2.

3. 4.

DUMBBELL SIDE BENDS

DISH HOLD

SETS: 3 | REPS: 12 each side

SETS: 3 | TIME: 45 seconds

Begin exercise with both arms at your waist holding dumbbells in each hand While keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg Slowly return to the starting position, repeating for the opposite side To make this more difficult, only hold a dumbbell on the side you are bending to

1. 2. 3.

While laying on your back, lift your chest and feet off the ground so you are in a hollow shape Ensure your chin is slightly tucked, feet are squeezed together and your core is engaged Hold this shape for the required amount of time

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

8

WEEK 6

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 5 - 10 Minutes

CIRCUIT 1 1. 2. 3. 4.

With a single dumbbell, take a large step to one side and sink down until your knee is at 90-degrees Make sure the ankle, knee and hip of the bending leg stay in a line - the other leg stays straight and only acts for balance Push back to the starting position using only the bent leg, ensuring your chest stays up Repeat for the same leg, switching legs once you have completed all reps

SIDE LUNGES (DUMBBELL) SETS: 3 | REPS: 12 each leg

1. 2. 3. 4. 5.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs From starting position, raise arms laterally to shoulder height Lower back to starting point and repeat to front. Alternate between frontal raise and lateral raises

FRONT RAISE LATERAL RAISE SETS: 3 | REPS: 20

1. 2. 3. 4.

Stand tall on a step with one leg to the side By bending through the knee that is on the step, slowly lower your leg until it gently touches the ground Push back up to the top by only using the leg on the step, ensuring your hips stay level As you get more comfortable, you can increase the height of the step to make it more difficult

STEP DOWNS (DUMBBELLS) SETS: 3 | REPS: 10 each leg

GYM: THICC Program

9

WEEK 6

OPTIONAL FULL BODY DUMBBELL

DAY FOUR

THIS IS AN OPTIONAL FULL BODY DUMBBELL WORKOUT REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2

1.

2.

3.

ARABESQUE ROW

ELEVATED SPLIT SQUAT (DUMBBELLS)

PUSHUPS

SETS: 3 | REPS: 12 each side

SETS: 3 | REPS: 10 each leg

SETS: 3 | REPS: 15

With your left leg straight behind you, lower your upper body until there is a straight line from your left foot to your shoulders, with your arms hanging straight down holding dumbbells Pull the dumbbells towards you while maintaining the arabesque shape - the key is controlling with your right glute When you have completed all your reps, switch legs and repeat

1.

2. 3.

Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the heel raised, ensuring the knees and toes are pointing forwards Bend at the knees, lowering the body until the back knee just hovers above the ground Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side

1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

CIRCUIT 3 1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

REVERSE BURPEES SETS: 2 | REPS: 15

1. 2. 3. 4.

Begin exercise with both arms at your waist holding dumbbells in each hand While keeping your chest facing forwards, slowly bend to the side, ensuring your hands have constant contact with your leg Slowly return to the starting position, repeating for the opposite side To make this more difficult, only hold a dumbbell on the side you are bending to

DUMBBELL SIDE BENDS SETS: 2 | REPS: 12 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

10

WEEK 6

GLUTES WITH FINISHER

DAY FIVE

WARM UP: Run Or Brisk Walk | Duration: 5 -10 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND BRIDGE |

SETS: 2

|

REPS: 20

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. While keeping the band tight, lift your hips as high as possible and pause for 2 seconds 3. Slowly lower your hips back to the ground 4. For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn 5. If you don’t have a booty band, perform normal glute bridge

DEADLIFTS |

SETS: 4

|

REPS: 8

1. Stand with your feet shoulder-width apart, knees bent and the barbell resting against the floor with your hands slightly wider than shoulder-width 2. With your arms straight and upper back engaged, hinge from your hips to stand up keeping the barbell close to your legs 3. Slowly lower the barbell back to the floor by first pushing your hips back, then bending your knees as much as you need to gently touch the floor with the bar 4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

CIRCUIT 1 1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

BARBELL HIP THRUSTS (BOOTY BAND) SETS: 4 | REPS: 12

1. 2. 3.

Begin with your feet secure against a wall, hands placed on the back of your head and the ball resting slightly below hip height Squeeze your glutes and lift your torso as high as possible - maintain a neutral neck position Pause at the top before slowly returning to the starting position, keeping a straight back throughout

HYPEREXTENSIONS (EXERCISE BALL) SETS: 4 | REPS: 10

GYM: THICC Program

11

WEEK 6

GLUTES WITH FINISHER

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Place 1 foot on the platform and push down until your leg is straight Slowly let the platform come back up while controlling with your glute, but only come as high as you can maintain level hips Repeat for the same number of reps on your other leg

GLUTE PUSHDOWN SETS: 3 | REPS: 12 each leg

1. 2. 3. 4.

Place the resistance band under both feet, and over your shoulders so you are wearing it like a backpack Slowly hinge forward from your hips as far as you can while keeping a straight back pause here for 1 second Slowly come back up while controlling with your glutes If you don’t have a resistance band, simply do it bodyweight with your hands crossed behind your head

GOOD MORNINGS (RESISTANCE BAND) SETS: 3 | REPS: 10

OPTIONAL BOOTY BURNOUT

1. 2. 3.

DONKEY KICK & FIRE HYDRANT

CLAMS

WALL SIT (BOOTY BAND)

SETS: 4 | REPS: 12 each leg

SETS: 4 | REPS: 15 each side

SETS: 4 | TIME: 60 seconds

Perform donkey kick Slowly return to starting position, but keep your foot off the floor and transition into fire hydrant This is 1 rep, continue for the required number of reps before changing sides

1.

2. 3. 4.

Begin lying on your side, with your shoulders, hips and ankles in a straight line, with your knees bent to 90 degrees While keeping your feet together, rotate your knee as high as possible, pausing at the top for 2 seconds Slowly lower back to the starting position, controlling through your glute Repeat the same number of repetitions on the other leg

1. 2. 3.

Loop the band around your legs, just above the knees Firmly place your back on a wall, knees hip-width apart at 90-degrees with your arms held out straight Actively push your glutes into the wall whilst keeping your knees in line with the middle toe

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

12

WEEK 6

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise WARM UP 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 5 - 10 Minutes

1. 2.

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 7 | TIME: 30 seconds

CIRCUIT 1 1. 2. 3. 4.

Stand with your feet shoulder-width apart, knees bent and the barbell resting against the floor with your hands slightly wider than shoulder-width With your arms straight and upper back engaged, hinge from your hips to stand up keeping the barbell close to your legs Slowly lower the barbell back to the floor by first pushing your hips back, then bending your knees as much as you need to gently touch the floor with the bar Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

DEADLIFTS SETS: 3 | REPS: 30

1. 2. 3.

Start by holding the medicine ball above your head in both hands Throw it to the ground as hard as possible, using part of your squat to assist Pick the ball up ensuring your back is straight and repeat as fast as possible, throwing harder each time

MEDICINE BALL SLAMS SETS: 3 | REPS: 30

GYM: THICC Program

13

WEEK 6

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2.

With a neutral grip, pull your body up until your chin is above the bar If you don’t have the assisted chin ups machine, use a box and perform jumping chin-ups where you jump up to the top of the chin-up position, pause for 1 second before slowly lowering back down

1.

Grip the bar with an overhand grip and move your feet forwards - the further you go, the harder it is While keeping your hips up, pull your chest towards the bar and squeeze your shoulder blades together Pause at the top before slowly lowering back to the starting position

CHIN UPS SETS: 3 | REPS: 20

2. 3.

INVERTED ROWS SETS: 3 | REPS: 20

CIRCUIT 2 1. 2. 3.

Hang from a bar with your shoulders engaged and with your chest up Engage your core and while keeping your legs straight, lift your legs up as high as possible, pausing at the top Slowly lower back down until your body is straight before starting the next rep avoid swinging

HANGING LEG RAISES SETS: 3 | REPS: 20

1. 2. 3.

Lie down flat on your back with legs straight and arms extended above head From flat position lift body and reach the opposite hand to toe, ensuring the core is engaged and you are not swinging your body Slowly lower back to starting position and repeat on other side, alternate between left and right

STAR TOE TOUCHES SETS: 3 | REPS: 20 each side

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

14

WEEK 6

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 4 | TIME: 15 seconds

1. 2. 3. 4. 5. 6.

Release your grip in Big Toe Pose, place your palms on your waist Bend your knees. Take a breath in and straighten your torso Exhale and on the next inhalation, step your right foot about three feet away from the left Let both your feet face the right side. Exhale. Stretch your arms at shoulder level, palms facing down, fingertips facing either side Inhale and as you exhale, lean to your right and bend, moving the right hand towards the floor. If possible allow your right palm to rest inside the right foot Inhale and lift your left hand to the ceiling. Roll your left shoulder out and open your chest to the roof, feeling the stretch on your left side. Gaze up at your left fingertips and hold the posture

TRIANGLE POSE SETS: 4 | TIME: 15 seconds each side

1. 2. 3. 4. 5. 6.

Stand with your feet separated about 3 feet wide. Slightly turn the toes inward Place your palms on your waist, exhale and fold forward, pushing the hips back and lengthening the spine Once in position, hold the big toe of each foot using your thumb, middle and index fingers, thumb resting on top of the big toe Let the head come close to the floor Engage the core and hold the posture, breathing deeply, for 90 seconds Place your palms on the waist, bend your knees slightly, inhale and straighten your torso. Exhale and slightly backbend

FORWARD BEND SETS: 4 | TIME: 15 seconds

GYM: THICC Program

15

WEEK 6

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times 1. 2. 3. 4. 5. 6.

Start with your feet together, spine long and aligned with your neck and head Pull your navel close to the spine and engage your core Inhale and sweep your arms over your head Exhale and squat, pushing your hips back and leaning forward slightly so that your torso and thighs make a 45-degree angle with each other Adjust your posture so that your knees are stacked above your ankles and your toes are visible Tilt your head and gaze at your fingertips while holding the pose

CHAIR POSE SETS: 4 | TIME: 15 seconds

1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SPLIT SETS: 4 | TIME: 15 seconds each side

1. 2. 3. 4. 5. 6. 7.

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 4 | TIME: 15 seconds each side

1. 2. 3. 4. 5. 6.

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

HAND TO BIG TOE POSE SETS: 4 | TIME: 15 seconds each side

GYM: THICC Program

16

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