Waite Endurance
Features
2 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Kathy's Dynamic Warm-up Routine
1 x 8:00
B1
Stability Ball Cauldron
3 x 20
B2
Side Plank Leg Swing
3 x 20
B3
Glute Bridge with Banded Hip Flexion
3 x 20
B4
Standing Tap & Reach
3 x 20
C1
Squat Jump (WE)
3 x 10
C2
Push-Up
3 x 10
C3
Banded Upright Row
3 x 10
D1
Option #1: Goblet Squat
4 x 8
D2
Option #2: Back Squat (2 variations)
10, 8, 6, 4 @ 50, 60, 70, 80 %
D3
Single-leg Romanian Deadlift (RDL)
4 x 10
E
Mobility #1: Couch & Pec Stretches
1 x 5:00
A
Movement Prep: 5-Way
1 x 5:00
B1
Weighted Sit-up
3 x 10
B2
Seated Russian Twist
3 x 20
B3
Stability Ball Knee Tuck
3 x 10
B4
Jane Fonda
3 x 100
C1
Jumping Lunge
3 x 10
C2
Curl to OH Press
3 x 10
C3
Bent-over Row in Split Stance
3 x 10
D1
Option #1: KB Romanian Deadlift (RDL)
4 x 8
D2
Option #2: Deadlift (2 variations)
10, 8, 6, 4 @ 50, 60, 70, 80 %
D3
Option #1: Step-up
4 x 10
E
Mobility #2: Static Hamstring & Calf
1 x 5:00
