OPIPRO Workout

CORE

PILATES SL CRUNCH
2
7E

REVERSE CRUNCH
2
12

PILATES 2L CRUNCH
2
15

ALT LEG LOWERS
2
7E

KNEELING OPPOSITES TOES UP
2
6E

PRONE COBRA
2
12

MAIN

DB FRONT SQUATS
3
20
60 SEC

PREHAB; BACKLATERAL TUBE WALKS
2
8E

PB LEG CURLS
3
15
60 SEC

PREHAB; PB SUPINE HIP BRIDGE W/ BAND
2
6
HOLD 5 SEC

DB TWO ARM ROWS
3
15
60 SEC

PREHAB; REACH ROLL AND LIFT
2
6E

PB DB CHEST PRESS
3
15
60 SEC

PREHAB; PRONE W RAISE
2
12

PB ALT DB SHOULDER PRESS
3
12E
60 SEC

PREHAB; CORNER STRETCH
2
5X 5 SEC

DB PULLOVER EXTENSIONS
2
15
60 [...]

CORE

SUPINE PLATE CRUNCH
2
20

REVERSE CRUNCH
2
12

BICYCLE CRUNCH START AT 90
2
8E

JACKKNIFE OPPOSITES
2
8E

PB OBLIQUE CRUNCH
2
8E

KNEELING OPPOSITES TOES UP
2
7E

SUPERMANS
2
10

MAIN

DB FRONT SQUATS
3
20
60 SEC

PREHAB; BACKLATERAL TUBE WALKS
2
8E

PB LEG CURLS
3
15
60 SEC

PREHAB; PB SUPINE HIP BRIDGE W/ BAND
2
6
HOLD 5 SEC

DB TWO ARM ROWS
3
15
60 SEC

PREHAB; REACH ROLL AND LIFT
2
6E

PB DB CHEST PRESS
3
15
60 SEC

PREHAB; PRONE W RAISE
2
12

PB ALT DB SHOULDER PRESS
3
12E
60 SEC

PREHAB; CORNER STRETCH
2
5X 5 SEC

DB [...]

Choose Stationary Bike or Treadmill
For the “work/on” portion of the workout you want to work at a hard pace that you can maintain for the whole period. For the “rest/off” portion of the workout you want slow down your pace but keep riding or running/walking to bring your heart rate down.

Warm-up 5 minutes
2 minutes on:1 [...]

Core

PLATE FRONT PILLARS
2
30S

PLATE SIDE PILLARS
2
30S

STANDING PLATE FRONT RAISE
2
10

PB STABILIZATION HANDS ON
2
30S

PB STABILIZATION FEET ON
2
30S

PB BACK EXT
2
12

PB OPPOSITES
2
7E

Main

DB FRONT SQUATS
1
12
60 SEC

DB FRONT SQUATS
2
8
0 SEC

SS DB SQUAT JUMPS
2
5
90 SEC

PREHAB; DB T-BALANCE
2
6E

PB LEG CURLS
1
12
60 SEC

PB LEG CURLS
2
10
0 SEC

SS BROAD JUMPS
2
5
90 SEC

PREHAB; SUPINE HIP BRIDGE W/ BAND
2
6
HOLD 5 SEC

DB TWO ARM ROWS
1
12
60 SEC

DB TWO ARM ROWS
2
12
0 SEC

SS MB POWER [...]