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It’s Week #3 of Winter Conditioning!

This time, Dave and Kelly lead you through Compound Sets:

  1. Deadlifts x 20 > Mountain climbers x 30-60seconds (repeat 4x)
  2. Gluteal bridges x 20 > Plank x 30-60 seconds (repeat 4x)
  3. Walking lunges x 20 steps > Jump Ropes: single/double limb x 30-60sec (repeat x 4)
  4. Squatted heel raises x 20 > wall sits x 30-60sec (repeat 4x)

Follow along on the video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

 

Welcome to Week #2 of St. Vincent Health’s Winter Conditioning!

AMRAP (as many rounds as possible) x 20 minutes: Complete the specified number of each exercise in a row, rest 30 seconds and then repeat until you get to 20 minutes.

1) Single Leg Deadlift/Single Leg Squat x10 with each leg

2) Dips x 20

3) Mountain Climbers x 20

4) Curtsy Lunge – Side Lunge x 10 each side

5) Lateral Bear Crawls with band around hands x 10 each direction

6) Surrenders x 10 each leg

Follow along with the video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.

 

Week #1

This is an EMOM (Every Minute on the Minute) workout. Begin each exercise at the top of the minute. Perform the determined number of repetitions, resting for the remainder of the minute prior to beginning the next exercise at the top of the following minute. And remember to have fun!

1. Bag Swings (KB Swings) x 20
2. Plank with twist x 10 ea.
3. Single leg static squat with opposite leg kicks x 20 ea.
4. Bear crawls 10ft x 4
5. Step-ups w/ hip driver 20x ea.

Follow along with our video here.

Questions or comments? Call our doctors of physical therapy, David Cimino or Kelly Bergkessel at 719-486-7180. Modify the exercises to your ability level.