Healthy Joints June

Workout PDF

Workout Overviews

Lower Body Lift

Hipster

STRENGTH

1. Heavy deadlift variation of choice

3-4 x 6-8

Rest 2 minutes

2. Dumbbell stepup up to reverse lunge

3 x 6-8 RL

Rest 1 minute

3A. Top loaded offset squat

3 x 6-10 RL

3B.  Glute bridge with march

3 x 8-12

Rest 1 minute

4A. Abductor hinge rotation

2-3 x 5-10 RL

4B. Side plank from knees with clamshell

2-3 x 10-12 RL

Rest 30-60 seconds

OPTIONAL: JUMPING CARDIO FINISHER

Preform for 30 seconds on, 10 seconds off, 3x through, for an 8 minute cardio finisher

● Squat jumps

● Side lunge to center hop R

● Side lunge to center hop L

● Jumping jacks 

Upper Body Lift

Pumped 

 

STRENGTH

1. Heavy chest press of choice

 3-4 x 6-8

Rest 2 minutes

2A. Alternating single arm bent over row
3-4 x 6-8 RL

2B. Dead bug holds

2-3 x 10-15 seconds RL

Rest 30-60 seconds

3A.Eccentric push-up

3 x 5-10

3B. Seated single arm band pull-downs with slow raise

3 x 8-10 RL

Rest 1 minute

4. Seated rear fly

2-3 x 10-12

Rest 1 minute

OPTIONAL: ARM + CORE FINISHER

2-3x through, rest as needed

● Straight leg triceps dips x 10-12

● Bicep curls x 10-12 

● Slow mountain climber x 5-6 RL (3 second pause each side) 

Total Body Lift

Full Body Fix

STRENGTH

1. TRX tempo inverted row
3-4 x 8-10

1B. Hollow body hold
2-3 x 20 second holds

Rest 30-60 seconds

2. Tempo overhead press

3 x 6-8

2B. Kickstand tempo deadlifts

3 x 6-8 RL

Rest 30-60 seconds

3A. Step throughs

3 x 5-6 RL

3B. Pull-overs

3 x 8-10

Rest 30-60 seconds

4. Prone I-Y-T raises

2-3 x 8-10

Rest 1 minute

OPTIONAL: BOOTY FINISHER

Complete 2-4 rounds, resting as needed


● Quadruped leg extension  x10-15 R (band optional)

● Single leg glute bridge R foot planted x 10-15

● Quadruped leg extension x 10-15 L (band optional)

● Single leg glute bride L foot planted x 10-15

● Frog pumps x 20

Weekend Warrior

Kettlebell Trio

Set a timer for 12-18 minutes and do AMRAP in that time

1A. Split stance rotational press

6-8 RL

1B. Incline plank row

6-8 RL

1C. Swings

15

Rest as needed 

Bonus Cardio

Jump Around

40 seconds on, 20 seconds rest, 3-4 x through

1A. Hand release push-up          

1B. Burpee with plank shoulder tap

1C. Reverse lunge to knee raise switch jumps

1D. Squat touchdown with jumping jack

1E. Skater jump to high jump

Rest as needed outside of the dedicated rest intervals                            

Bonus Core

 Dynamic Duo                                        

1A. Farmer carry

3-4 x 10-15 paces FB

1B. Walking plank     

 3-4 x 5-10 RL   

 Rest 1 minute                   

Additional Resources

This is the newest page in the ETCC portal, dedicated specifically to mobility ideas to add to your movement arsenal.                                                                                                                                                                                   
You can find additional stretching and mobility ideas in the ETCC Facebook group here. We are currently working on moving the videos from Facebook into the portal for you so they are all in one place. 
             
TRY THIS! 9 minute stretch flow                                                                                                                                                                                                 
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