Strength training

Contributed by: Crissy

Save Routine

Hands

• with green putty

• full grip - Putty (green)
  2 sets × 15 reps
• finger pinch - Putty (green)
  15 sets × 8 reps
• three jaw Chuck pinch - Putty (green)
  2 sets × 15 reps

Wrists

• with 3lbs weights

• Wrist flexion - Dumbbell (3lbs)
  1 sets × 15 reps
• radial ulnar deviation - Dumbbell (3lbs)
  1 sets × 15 reps
• Wrist extension - Dumbbell (3lbs)
  1 sets × 15 reps

on Mat

• on all fours

• a. half kneel arms to side - Balance
  2 sets × 1 reps, 30s rest
• b. half kneel arms in front - Balance
  2 sets × 1 reps, 30s rest
• c. half kneel arms up - Balance
  2 sets × 1 reps, 30s rest
• front-back lean - warm up
  1 sets × 20 reps
• Bird Dog - Bodyweight/Weighted
  1 sets × 20 reps
• Donkey kicks - Bodyweight/Weighted
  2 sets × 20 reps
• a. Planks (center) - Bodyweight/Weighted
  1 sets × 1 reps, 30s rest
• b. side planks (R) - Bodyweight/Weighted
  1 sets × 1 reps, 30s rest
• c. Planks (center) - Bodyweight/Weighted
  1 sets × 1 reps, 30s rest
• d. side planks (L) - Bodyweight/Weighted
  1 sets × 1 reps, 30s rest
• e. Planks (center) - Bodyweight/Weighted
  1 sets × 1 reps, 30s rest

with Stability Ball

• with either the 55cm or 65cm stability ball

• bridges with alternating leg lifts - Stability Ball (55cm)
  1 sets × 20 reps
• wall sits - Stability Ball (55cm)
  5 sets × 1 reps, 30s rest
• Roll out - Stability Ball (65cm)
  1 sets × 20 reps

on Stability Ball

• on the 65cm stability ball

• a. front back roll - warm up
  1 sets × 20 reps
• b. side to side roll - warm up
  1 sets × 20 reps
• marching with alternating arms - Balance
  1 sets × 20 reps
• a. bicep curls - Dumbbell (5lbs)
  1 sets × 20 reps
• b. Hammer Curl - Dumbbell (5lbs)
  1 sets × 20 reps
• Reverse bridge - Stability Ball (65cm)
  5 sets × 1 reps, 30s rest
• Row - Resistance band (green)
  1 sets × 20 reps