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10-Week Strength Program (hard)

POPTOP Level 3

18m
68 comments

Warm Up: Jumping Jacks

3 rounds with 3 exercises. 60s on/10s off.
Bent Leg Crunch
Kickout to Table Top
T-arm Squat/ Weighted Squats

Cool Down: Isometric Pigeon Stretch

Up Next in Week 4

  • Full Body LADDERS 2
    41:38
    Full Body LADDERS 2

    Full Body LADDERS 2

    Warm Up Circuit

    Strength Training Ladders:
    Staggered Pull Ups and Military Presses
    Bulgarian Split Squats
    Wide/Close Let Me Ups and Push Ups
    1-legged Box Squats

    Cool Down Circuit

  • Swimming Circuit 1
    22:46
    Swimming Circuit 1

    Swimming Circuit 1

    Warm Up: Low Knee March

    2 rounds with 3 exercises. 60s on/10s off.
    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

    Cool Down: Hip Rolls

68 Comments

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