BodyWeight Vacay
Stretch for Strength
General Fitness, Functional Fitness, Functional Training, GymnasticsGet to work with no equipment needed! Those who are experienced with training will thrive here, giving them the chance to get in a solid session amidst travel chaos. There is a full-body session, a lower-focused, and an upper-focused session. Apply this one-week program as many times as you need!
Circuit
A
3 Rounds 20 Jumping Jacks 10 Hamstring Sweeps 10 Samson Stretch + Lateral Reach 10 Glute Bridge w/Reach
Circuit
B
20 min. EMOM 1.) 30s Candlestick Jumps 2.) 30 Mountain Climbers 3.) 30s Burpees 4.) 10 Arch to Hollow Rolls 5.) Rest
C
Core 4
1 x 5
Circuit
A
3 Rounds 10 Big Arm Circles Forward & Backward 10 Thoracic Opener 10 ea. Prone ITYWs 30s Wrist/Forearm Stretches
B1
Hand Release Push Up
3 x 10
B2
Bottom of Push-up Hold
3 x 30
Circuit
C
5 Rounds ea. 30s on/15s off Plank Up Downs Superman Swimmers
D1
Quadruped Thoracic Rotation
2 x 8
D2
Foam Roller Rainbows
2 x 8
Circuit
A
3 Rounds 30 Windshield Wipers 5 World's Greatest Stretch 30s Standing Calf Stretch 10 Bodyweight Good Mornings
B1
Air Squat
4 x 12
B2
Switching Split Squat Jumps
4 x 30
Circuit
C
2 Rounds 20 Glute Bridges 8 Hamstring Walkouts 10 ea. Side Plank Leg Lifts
D1
Alternating Lateral Lunges
3 x 12
D2
Jump Squat
3 x 30
E1
2-Stage Couch Stretch
2 x 1:00
E2
Supine Glute Stretch
2 x 1:00
Joanna Riggs
Hey peeps! My name is Joanna! I am a Fascial Specialist, a Certified Strength and Conditioning Specialist (CSCS), and coach at Next Level Performance Consulting. I started Stretch for Strength to work with 1-on-1 with clients in 2016 while in college and graduated from ASU with a Bachelor’s in Exercise and Wellness in 2018.
