Raquel Fernandez Polo

Strength & conditioning program - week 12


Training tips

Be present,

no distractions.

Use a timer,

clocks don't lie.

Be controlled with your movements,

don't use momentum to make life easier.

Rest as needed,

it enables good form.

If you miss a day, don't stress,

consistency > intensity.

Try to have fun and enjoy the process,

celebrate the little wins.


Loosen-up
Active hang x 30s*
Resting squat x 60s

* accumulated

Passive hang

Resting squat


Lower leg primer
A1. Skipping, without a rope, 2 mins
A2. Straight calf raise x 15 reps
A3. Equilibre, single leg x 30s per side

Skipping, without a rope

Skipping, without a rope

Calf raise, straight

Calf raise, straight

Equilibre, single leg

Equilibre, single leg


Glut. activation
B1. Leg raise, side prone x 15 per side
B2. Wall ball x 20s per side
B3. Donkey kick x 10 per side

Leg raise, side prone

Leg raise, side prone

Wall ball

Wall ball

Donkey kick

Donkey kick


C1. Cossack squat @ 8 kg
4 sets of 8 reps per side

Cossack squat

Cossack squat


D1. Rear lunge @ 8 kg
4 sets of 8 reps per side

Rear lunge

Rear lunge


E1. Goblet squat @ 10kg
4 sets of 8 reps

Goblet squat

Goblet squat


Posterior chain mobility
F1. Jefferson curl @ 4kg
1 set of 5 (slower than you think)

Jefferson curl

Jefferson curl


lower body mobility

  • For best results, be present with your mind and body - eliminate distractions (phone, TV etc.)

  • DO NOT treat your stretching as strength and conditioning - you will get hurt.

  • Instead, aim for moderate discomfort, and focus on breathing deeply.


Active hang x 30s
Squat x 60s
Hip twist x 20 reps

Passive hang

Resting squat

Hip twist

Hip twist


Calf raise, straight x 20 reps
Kneeling, 60s

Calf raise, straight

Calf raise, straight

Kneeling

Kneeling


Calf raise, inward x 20 reps
Toe stretch, kneeling 60s

Calf raise, inward

Calf raise, inward

Toe stretch, kneeling

Toe stretch, kneeling


Calf raise, outward x 20 reps
Pike, standing x 120s

Calf raise, outward

Calf raise, outward

Pike, standing

Pike, standing


Ostrich bounces x 20 reps
Resting squat, 60s

Ostrich bounces

Ostrich bounces

Resting squat

Resting squat


Quad lever x 10 reps
Quad stretch, split leg, 30s per side (60s total)

Quad lever

Quad lever

Quad stretch, split leg

Quad stretch, split leg


Quad lever x 10 reps
Vertical shin, against wall, 90s per side (180s total)

Quad lever

Quad lever

Vertical shin

Vertical shin


Side to side squat x 10 reps
Pancake bounces, standing x 20

Side to side squat

Side to side squat

Pancake bounces, standing

Pancake bounces, standing


Side to side squat x 10 reps
Pancake, standing, 60s

Side to side squat

Side to side squat

Pancake, standing

Pancake, standing


Side to side squat x 10 reps
Pancake, standing, wall, 120s

Side to side squat

Side to side squat

Pancake, standing, wall

Pancake, standing, wall


High pigeon, 60s per side
Fold forward, sitting cross-legged, 90s

High pigeon

High pigeon

Fold forward, sitting cross-legged

Fold forward, sitting cross-legged


Resting squat x 120s
Passive hang x 30s

Passive hang

Passive hang

Resting squat

Resting squat



A1. Cat-cow x 5 reps
A2. HBH, bent leg x 48s
Repeat A1-A2 for 4 sets total

Cat cow

Cat cow

HBH, bent leg

HBH, bent leg


B1. Hip circles x 5 reps each direction
B2. Side plank w/ twist x 12 reps per side
Repeat B1-B2 for 4 sets total

Hip circles

Hip circles

Side plank w/ twist

Side plank w/ twist


C1. Hip circles x 5 reps each direction
C2. Russian twist, straight arm x 24 reps total @ 2kg
Repeat C1-C2 for 4 sets total

Hip circles

Hip circles

Russian twist, straight arm

Russian twist, straight arm


D1. Windmill, straight leg x 8 reps @ 3kg
Repeat D1 for 5 sets total

Windmill, straight leg

Windmill, straight leg


Passive hang x 30s

Passive hang

Passive hang



Loosen up
Active hang x 30s
Squat x 60s

Passive hang

Passive hang

Resting squat

Resting squat



Wrist conditioning
A1. Bounces, 10 reps each (4 variations)
A2. Strength x 5 reps each (4 variations)
Repeat A1-A2 for 5 sets total

Wrist bounces

Wrist bounces

Wrist strength

Wrist strength


Pull
B1. Inverted row, 15 reps
B2. Lat stretch, 15s per side
Repeat B1-B2 for 5 sets total

Inverted row

Inverted row

Lat stretch

Lat stretch


Push
C1. Incline push, 15 reps*
C2. Monkey swing x 15s
Repeat C1-C2 for 5 sets total*

*If using the lower bench, do your best, but if 5 x 15 is not possible
with good form, do 4 x 12 instead (same as last week).

Incline push

Incline push

Monkey swing

Monkey swing


Cool down
Passive hang x 30s

Passive hang

Passive hang


upper body mobility

  • For best results, be present with your mind and body - eliminate distractions (phone, TV etc.)

  • DO NOT treat your stretching as strength and conditioning - you will get hurt.

  • Instead, aim for moderate discomfort, and focus on breathing deeply.


Active hang x 30s
Squat x 60s

Passive hang

Passive hang

Resting squat

Resting squat


Wrist bounces x 10 reps each variation
Cat-cow x 10 reps

Wrist bounces

Wrist bounces

Cat-cow

Cat-cow


Table rocks x 15 reps
Shoulder extension, seated x 60s
Shake your arms out

Table rocks

Table rocks

Shoulder extension, seated

Shoulder extension, seated


Table, hold x 45s
Seal stretch x 60s

Table, hold

Table, hold

Seal stretch

Seal stretch


Cat-cow x 10 reps
Seal rocks x 90s

Cat-cow

Cat-cow

Seal rocks

Seal rocks


Capsule x 90s per side (180s total)
Resting turtle x 60s

Capsule

Capsule

Resting turtle

Resting turtle


Trap stretch, 90s
Recovery rocks x 10 reps

Trap stretch

Trap stretch

Recovery rocks

Recovery rocks


Wall rotations x 10 reps
Recovery rocks x 10 reps

Wall rotations

Wall rotations


Wall rotations x 10 reps total
Pike, standing x 90s

Wall rotations

Wall rotations

Pike, standing

Pike, standing


Passive hang x 30s

Passive hang

Passive hang



Week completed?