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This week's activities focus on building core strength through a series of plank variations. Exercises range from wall planks to high planks, gradually increasing in complexity to improve core engagement, balance, and stability.
The second week emphasizes lower body strength with squatting progressions, starting from chair sit-to-stands and advancing to BOSU squats. The goal is to refine squat mechanics and enhance balance and control.
This week involves building upper body strength through a progression of dumbbell overhead press variations. Activities range from static holds to more dynamic movements, aiming to improve pressing mechanics, shoulder stability, and core engagement.
The final week's focus is on enhancing agility and coordination through progressive single-leg and two-leg hopping exercises using an agility ladder. The activities emphasize balance, quickness, and controlled movements.
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