8 WEEK THICC WORKOUT PROGRAM GYM PROGRAM WEEK 8 GLUTES WITH FINISHER DAY ONE WARM UP: Elliptical | Duration: 10-15
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8 WEEK THICC WORKOUT PROGRAM
GYM PROGRAM
WEEK 8
GLUTES WITH FINISHER
DAY ONE
WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise
SIDE LUNGES
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SETS: 2
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REPS: 15 each leg
1. Take a large step to one side and sink down until your knee is at 90-degrees 2. 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 3. Push back to the starting position using only the bent leg, ensuring your chest stays up 4. Repeat for the same leg, switching legs once you have completed all reps
BARBELL HIP THRUST (BOOTY BAND)
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SETS: 5
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REPS: 8
1. Place the booty band just above your knees, 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 hold for 2 seconds 3. Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement
CIRCUIT 1
1.
2.
3.
CURTSY SQUAT (BARBELL)
STRAIGHT LEG DEADLIFT (BARBELL)
HYPEREXTENSIONS
SETS: 4 | REPS: 12 each leg
SETS: 4 | REPS: 15
SETS: 4 | REPS: 10
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
1.
2.
3.
4.
GYM: THICC Program
Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back
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
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WEEK 8
GLUTES WITH FINISHER
DAY ONE
CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise OPTIONAL BOOTY BURNOUT CIRCUIT 1. 2. 3.
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30 SECONDS BREAK BETWEEN SETS
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: 5 | REPS: 15 each leg
1. 2. 3.
Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position
GOBLET SQUAT SETS: 5 | REPS: 20
1. 2. 3.
While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level
DOUBLE PUMP WALKING LUNGES SETS: 5 | REPS: 12 each leg
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program
3
WEEK 8
UPPER & CARDIO
DAY TWO
WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise
FACE PULLS
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SETS: 2
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REPS: 20
1. Wrap the resistance band around a pole or bar so that it’s inline with your eyes 2. Pull the band back until your hands are either side of your face make sure you keep your elbows high 3. Slowly straighten your arms to return to the start - try to relax your neck as much as possible
CIRCUIT 1 ASSISTED CHINUPS
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SETS: 4
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REPS: 15
1. Loop the resistance band around a high bar 2. Hold onto the bar, and place both feet inside the band so you are standing on it (for less resistance use your knees instead) 3. Pull up with your arms until your chin is above the bar 4. Pause for 1 second before slowly lowering 5. If you don’t have a band, do jumping chinups where you jump and hold at the top of the chinup, before slowly lowering
PLYO PUSHUPS |
SETS: 4
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REPS: 12
1. Start in a raised plank position with hands on step or bench. The higher the bench, the easier this motion will be 2. Make sure feet are shoulder width apart, core is engaged and back is flat 3. From raised plank position, slowly lower body towards the bench 4. When the chest is almost at the bench, push off the bench with hands (to get momentum) and clap hands 5. Lower hands back to bench and repeat motion
GYM: THICC Program
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WEEK 8
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.
Hold your barbell with an underhand grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the barbell towards you while keeping your elbows close to your sides and squeezing your shoulder blades together Slowly lower the barbell, controlling the movement with your upper back until your arms are straight
REVERSE GRIP BENT OVER ROWS SETS: 4 | REPS: 12
1. 2. 3.
Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide as possible, while maintaining a slight elbow bend and squeezing your shoulder blades together Slowly lower the dumbbells back to the starting position and repeat - avoid using momentum
REVERSE FLYS SETS: 4 | REPS: 12
CIRCUIT 3 1. 2. 3.
Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your bicep Curl the rope up until your arm is fully bent Slowly move the rope back to the original position, but maintain tension on your bicep the whole time
ROPE BICEP CURL SETS: 3 | REPS: 15
1. 2. 3. 4.
Perform a bicep curl until you reach shoulder height Rotate your hands so they are facing forwards and 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 rotating your hands back Slowly lower to the starting position of your bicep curl before repeating
CURL & PRESS (WITH ROTATION) SETS: 3 | REPS: 15
GYM: THICC Program
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WEEK 8
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. 4.
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30 SECONDS BREAK BETWEEN SETS
Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging
SUICIDE SPRINTS 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. 2.
Start in a pushup position with your shoulders directly above your wrists Jump your feet towards your left hand, then immediately jump your feet back to the pushup position, ensuring you maintain strong core engagement and a straight back Next, jump your feet towards your right hand, alternating sides each time. Repeat as fast as possible as this is a high intensity cardio exercise
MEDICINE BALL SLAMS SETS: 3 | TIME: 40 seconds
3.
SIDE TO SIDE FROGGERS SETS: 3 | TIME: 40 seconds
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program
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WEEK 8
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 BRIDGE
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SETS: 2
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REPS: 30
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
BARBELL SQUATS WITH BOOTY BAND |
SETS: 4
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REPS: 8
1. Place the booty band just above your knees, and move your feet apart until the band is tight 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 by keep your knees pushed out against the band
CIRCUIT 1 1. 2. 3. 4. 5.
Stand with your feet in a lunge, with the bar across the back of your shoulders below your neck Sink straight down until your back knee is just above the ground. Make sure you keep your back strong and concentrate the weight through your front foot Pause at the bottom, before pushing back up and returning to the starting position At the bottom of the lunge; the bar, your shoulders, hips, and back knee should be in a straight line Repeat on the other leg
SMITH MACHINE LUNGES SETS: 3 | REPS: 12 each leg
1. 2. 3. 4.
Grasp the bar with an overhand grip and unrack it Lift your leg straight behind you as you lower your upper body towards the floor pause at the bottom for a second before hinging from your hips to come back up to the top Control the entire movement with your glute, ensure core engagement and avoid twisting Repeat for the other leg once you have completed all your reps
SMITH MACHINE SINGLE LEG DEADLIFT SETS: 3 | REPS: 10 each leg
GYM: THICC Program
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WEEK 8
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: 15
1. 2. 3.
Stand in front of a bench of box Push your hips back and bend your knee, slowly lowering your leg until your glutes touch - keep ankle, knee and hip in a line Push back up to the top by only using the leg on the ground, ensuring your hips stay level and driving through the heel
SINGLE LEG SQUATS SETS: 3 | REPS: 12 each leg
CIRCUIT 3
1. 2.
3.
HANGING LEG RAISES
WOODCHOPS
PLANK
SETS: 3 | REPS: 10
SETS: 3 | REPS: 12 each side
SETS: 3 | REPS: 12 each side
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
1. 2.
3. 4.
Stand with your knees soft and feet shoulder-width apart. Hold the cable handle with both hands overlapped Starting at shoulder height, slightly twist your hips and pull the handle diagonally down towards your opposite hip Pause for a second before slowly twisting back, ensuring your core is engaged the entire time Complete the same amount of reps on the other side to complete 1 set
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2.
Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program
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WEEK 8
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.
3.
Begin standing tall with feet slightly narrower than hip-width, holding a dumbbell in each hand With your reft 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 for the left leg - this is 1 rep
1. 2. 3. 4.
Stand with feet shoulder-width apart and core engaged Bring dumbbell to directly above the head Keeping the elbows pulled in tight, slowly lower weight down behind the head From behind the head, push back to the top and repeat motion
1.
While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level
2.
CURTSY SQUATS (DUMBBELLS) SETS: 3 | REPS: 15 each leg
OVERHEAD TRICEP DROPDOWNS SETS: 3 | REPS: 12
2. 3.
DOUBLE PUMP WALKING LUNGES (DUMBBELLS) SETS: 3 | REPS: 12 each leg
GYM: THICC Program
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WEEK 8
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.
BENT OVER ROW (DUMBBELLS)
ELEVATED SPLIT SQUAT (DUMBBELLS)
PUSHUPS
SETS: 3 | REPS: 20
SETS: 3 | REPS: 15 each leg
SETS: 3 | REPS: 20
Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight
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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.
Begin mountain climbers in the pushup position While maintaining torso and hip stability, bring your left knee to the left elbow Quickly return to original starting position, before repeating with the right leg Alternate as fast as possible for the required amount of time
1.
Come into an elbow plank position - feet together, shoulders over elbows, back flat and core engaged From elbow plank position, drop one hip towards the ground Almost tap the ground with hip and then return to starting plank position Repeat on other side and alternate between left and right
MOUNTAIN CLIMBERS SETS: 2 | REPS: 20 each side
2. 3. 4.
PLANK ALTERNATING HIP DROPS SETS: 2 | REPS: 10 each side
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program
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WEEK 8
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
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SETS: 2
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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
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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 both feet on the leg press machine with your back straight against the chair Push through your heels but do not fully extend your legs, and always keep tension on the booty band Lower yourself back to the original position and repeat
LEG PRESS WITH BOOTY BAND SETS: 4 | REPS: 12
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: 4 | REPS: 10
GYM: THICC Program
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WEEK 8
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. 4.
Holding dumbbells in each hand, lunge forwards on one leg, ensuring your hips stay level At the bottom of your lunge, push through your front foot to come up and kick the back leg straight behind you Control the weight with your front leg and step your feet back together Lunge forwards with your opposite foot this time, alternating each time
WALKING LUNGES WITH KICKBACKS (DUMBBELLS) SETS: 3 | REPS: 12 each leg
1. 2. 3.
Start the exercise by hinging your upper body slightly forwards on the machine, with your knees at 90 degrees in the foot stirrups Adjust the width of the knee pads so the foot stirrups are together with the pads on the outside of each thigh Push the knee pads out as wide as possible - pause briefly before slowly bringing them back together
ABDUCTOR MACHINE SETS: 3 | REPS: 20
OPTIONAL BOOTY BURNOUT
1. 2.
3.
KETTLEBELL SWINGS
CURTSY LUNGE TO SQUAT
BOOTY BAND BRIDGE
SETS: 3 | REPS: 20
SETS: 3 | REPS: 12 each leg
SETS: 3 | REPS: 20
Stand with your feet shoulder-width apart, knees soft, core and glutes engaged holding a kettlebell Drive your hips forwards causing your upper body to lift along with the kettlebell - stop the kettlebell just above shoulder height Maintain momentum of the kettlebell on the way down, while you push your hips back and repeat for another rep
1. 2. 3. 4. 5.
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. 5.
Place the booty band just above your knees, and move your feet apart until the band is tight While keeping the band tight, lift your hips as high as possible and pause for 2 seconds Slowly lower your hips back to the ground For an extra challenge, at the top of the bridge slightly externally rotate your knees to get a deep glute burn If you don’t have a booty band, perform normal glute bridge
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program
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WEEK 8
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.
Pedal as fast as possible with increased resistance for the interval Instead of having rest between intervals, you will slowly pedal on the bike with low resistance for active recovery
BIKE INTERVALS SETS: 9 | TIME: 30 seconds
CIRCUIT 1 1. 2. 3. 4.
Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders behind your head Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall Pause at the bottom, before driving through your feet and returning to the starting position Ensure your core is braced, chest is up and your glutes are engaged the whole time
SUMO SQUATS (BARBELL) SETS: 3 | REPS: 30
1. 2. 3.
Squat down until your thighs are parallel to the ground - pause for 5 seconds Explosively jump as high as possible, fully extending your whole body, whilst maintaining body tension Control your landing and go straight into the next 5 second hold
PAUSED SQUAT JUMPS SETS: 3 | REPS: 30
GYM: THICC Program
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WEEK 8
CHALLENGE DAY
DAY SIX
CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.
Sit in the chest press machine, with your back firmly against the chair and feet on the ground Grasp the handles and push your arms straight as you exhale - pause for one second Slowly come back to the starting position, controlling with your upper body muscles before repeating
CHEST PRESS MACHINE SETS: 3 | REPS: 30
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
PUSHUPS SETS: 3 | REPS: 20
CIRCUIT 3 1. 2. 3. 4. 5. 4-WAY CORE (EXERCISE BALL)
Secure your feet against a wall and lay across the ball on your left side - ensure core engagement throughout With your arms behind your head, perform a side crunch by lifting your upper body as high as possible without twisting Once you have completed all your reps, twist onto your back and perform regular crunches Once regular crunches are complete, roll onto your stomach so the ball is just above your hips, and complete hyperextensions keeping your back straight at all times Finish the 4-way core by completing side crunches on your right side - complete the same reps on each side
SETS: 3 | REPS: 12
1. 2.
Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time
PLANK SETS: 3 | TIME: 60 seconds
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program
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WEEK 8
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. DOWNWARD FACING DOG
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
SETS: 4 | TIME: 10 seconds
1. 2. 3. 4. 5. 6. TRIANGLE POSE
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
SETS: 4 | TIME: 10 seconds each side
1. 2. 3. 4. 5. 6.
Place your right arm outside your right foot Gently straighten the right knee and slide your left leg slightly forward Inhale and as you exhale, lift your left leg to hip-level Move your torso forward to align your spine parallel to the floor Stretch your arms forward, aligned with your ear Gaze at a point in front of you and hold
1. 2. 3. 4.
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
WARRIOR 3 SETS: 4 | TIME: 10 seconds each side
5. 6.
CHAIR POSE SETS: 4 | TIME: 10 seconds
GYM: THICC Program
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WEEK 8
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.
Inhale, release your feet, and sit straight Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor Wrap your palms around your feet from below, inhale and stretch up Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of your toes With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips Gaze forward and hold this position and relax
DOWNWARD FACING DOG SPLIT SETS: 4 | TIME: 10 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: 10 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: 10 seconds
HANDSTAND |
SETS: 5
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HOLD FOR: 10 seconds
1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall
GYM: THICC Program
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TRAIN LIKE A BEAST
Look like a beauty GYM: THICC Program
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