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Accessory muscles and Stability workout
by Enis N.
5 athletes joined
Program Description
This small 1 week program is designed to stabilize the body and strengthening the accessory muscles. Good for your posture and helpful for any active person.
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Dumbbell Only
Program Length
1 week
Time Per Workout
30 minutes
Created
Apr 14, 2024 07:52
Last Edited
Jun 14, 2024 02:55
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Week 1
1 / 1 Weeks
Day 1
1
Y Raise
3 Sets
8 Reps
2
Shrug (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@6.5
@7
3
Superman
2 Sets
10 Reps
4
Good Morning
2 Sets
8 Reps
5
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7
@6.5
6
Stretching
1 Set
5 mins
Day 2
1
Bear Crawl
1 Set
1 mins
2
Plank
2 Sets
1 mins
3
Glute Bridge (Bodyweight)
1 Set
1 Set
25 Reps
4
Single Leg Hip Thrust
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7
5
Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
6
Stretching
1 Set
5 mins
Day 3
1
Jump Squat
2 Sets
6 Reps
2
Lunge (Bodyweight)
3 Sets
10 Reps
3
Reverse Nordic Curl
2 Sets
10 Reps
4
Calf Raise (Bodyweight)
3 Sets
20 Reps
Day 5
No exercises added to this day
Day 4
1
Punching Bag
2 Sets
3 mins
2
Shadow Boxing
2 Sets
3 mins
Day 6
1
Band Pull Apart
1 Set
20 Reps
2
Superman
2 Sets
15 Reps
3
Y Raise
2 Sets
8 Reps
4
Kettlebell Halo
2 Sets
20 Reps
5
Face Pull
2 Sets
15 Reps
6
Farmer's Walk (Weighted)
2 Sets
1 mins
7
Shrug (Dumbbell)
2 Sets
8 Reps
8
Single Leg Hip Thrust
2 Sets
10 Reps
9
Sit Up
1 Set
1 Set
35 Reps
30 Reps