Full Body 2 - Functional Day
uap-in-season-1-alt

A1. Diagonal Squat and Reach

Begin the repetition with your shoulders back and core engaged.
Use a weight you can control through the entire range of motion.
Aim for a spot on the floor outside the working leg.
Try to keep the nonworking leg off the ground between reps.
Bring the upper body to a fully upright positions between repetitions

A2. Weighted Hip Thrust

Weight rests approximately on hip flexors
Place a sweatshirt or folded up yoga mat between your hips and the weight for added comfort
Heels should be directly under the knees at the top position
Focus on squeezing your glutes. Keep back straight, not arched.

B1. Rotational Push-up

Maintain perfect plank position throuhgout the movement
Use weights light enough that you can keep arms straight during rotation
Add a quarter rep at the bottom of the push-up to increase difficulty

B2. One Arm One Leg Cable Row

Keep hips level.
Resist rotation of the torso and hips as you pull.
This exercise may not feel difficult. You won't "feel the burn." That's ok. It's a total core exercise working on balance and core coordination.

C1. Pallof Press and Hold

Keep arms straight.
Resist rotation. Keep core engaged.

C2. Diagonal Plate Raise

Start in a squat position with the plate held to one side.
Lift the plate diagonally and up over the opposite shoulder.
Your eyes should follow the plate during the movement.