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PRE-ality program

PRE-ality program2018-11-21T23:44:52+00:00

First 2 weeks

Do this program for 2 weeks!

3 times a week (for example: monday, wednesday, friday)

No rest times!

In the first two weeks you are going to get use to the exercises and the routine. Later, most of these exercises will be the part of the warm-up routine. These are low intensity and difficulty mobilization and stabilization exercises to avoid injuries and build up your body awareness and strength from the very basics!

Have a good training!

WARM-UP

  1. a.: Warm-up with gymnastic exercises

OR

  1. b.: Warm-up with isolations

WRIST MOBILIZATION

  1. Wrist mobilization routine – 5 circles left and right

WRIST STABILIZATION

  1. Palm pulses – 15 reps on your level
  2. Finger pulses – 15 reps on your level
  3. From back of your hand to fist support – 15 reps on your level
  4. Fist swing – 15 reps on your level

ELBOW MOBILIZATION

  1. Elbow mobilization routine – 5 reps each direction

ELBOW STABILIZATION

  1. Elbow push-ups – 15 reps on your level
  2. Biceps curls with elastic band – 15 reps

SCAPULA MOBILIZATION

  1. Scapula circles – 10 reps forward and backward

SCAPULA STABILIZATION

DO 2 SETS OF THESE:

  1. Dynamic scapula push-ups – 10 reps
  2. Dynamic scapula adduction on all fours – 10 reps
  3. Static scapula push-ups – 30 seconds hold
  4. Static scapula adduction in rear push-up position – 30 seconds hold

SHOULDER STABILIZATION

  1. Forward and side raises – 10 reps
  2. Overhead straight-arm pull down – 15 reps
  3. Scapula adduction with elastic band – 15 reps
  4. Cuban rotation with elastic band – 15 reps

BASIC CORE EXERCISES

  1. Hollow body position – 30 seconds hold
  2. Static hip elevation – 30 seconds hold
  3. Pull to chest with elastic band – 15 reps
  4. Side plank – 30 seconds hold

BODY ARMOR CIRCUIT TRAINING

FIRST ROUND

  1. Dynamic knee bends in plank – 15 reps each leg
  2. Dynamic hip elevation – 15 reps
  3. Pull to chest with elastic band – 15 reps
  4. Regular squats – 15 reps

SECOND ROUND

  1. Opposite shoulder grab in straddle – 15 reps each hand
  2. Single-leg hip elevation – 30 seconds hold
  3. Arm raises from high, middle and deep position – 15 reps each position
  4. Reversed lunges – 15 reps each leg

THIRD ROUND

  1. Side plank – 30 seconds hold then 10 hip elevation
  2. Hip rotations with bent knees – 15 reps
  3. Cossack squat – 10 reps each leg

COOL DOWN, STRETCHING

  1. Cool down – stretching routine

Warm-up

 1a.

Warm-up with gymnastic exercises

 1b.

Warm-up with isolations

Wrist mobilization

1.

5 circles left and right

Wrist stabilization

1.

15 reps on your level

2.

15 reps on your level

3.

15 reps on your level

4.

15 reps on your level

Elbow mobilization

1.

5 reps each direction

Elbow stabilization

1.

15 reps on your level

2.

15 reps

Scapula mobilization

1.

10 reps forward and backward

Scapula stabilization

Do 2 sets of these:

1.

10 reps

2.

10 reps

3.

30 seconds hold

4.

30 seconds hold

Shoulder stabilization

1.

10 reps each direction

2.

15 reps

3.

15 reps

4.

15 reps

Basic core exercises

1.

30 seconds hold

2.

30 seconds hold

3.

15 reps

4.

30 seconds hold

Body Armor circuit training

FIRST ROUND

1.

15 reps each leg

2.

15 reps

3.

15 reps

4.

15 reps

SECOND ROUND

1.

15 reps each hand

2.

30 seconds hold

3.

15 reps each position

4.

15 reps each leg

THIRD ROUND

1.

30 seconds hold then 10 hip elevation

2.

15 reps

3.

10 reps each leg

Cool down, stretching

Cool down – stretching

Well done!

You finished your workout today!

Have a good rest and recovery!

Keep up the good work!