C.A.K.E. Training Program

Tier 2

Cheesecake with Strawberries
Cheesecake
Sunday- Week 1+2+3
30 minutes of play outside!
Pound Cake
Monday- Week 1+2+3

NEGATIVE PUSH UP- 4 COUNT

 

Position: In a plank position with your hands slightly wider than your shoulders. 

 

Movement: Lower your chest all the way to the ground, no quicker than four seconds, while you keep your elbows away from your body at approximately 45 degrees.

RESET - don't push yourself up like a standard push up. 

 

Reminders: This exercise is focused on the descending action of a push up. No need to push back up at this point.

*only 6-8 reps

12-15 repetitions*; 4 rounds each

RB LOW ROW

 

Position: Stand with your feet hip width apart and knees slightly bent facing the anchor point. The anchor point should be near the ground. 

 

Movement: Pull arms back until your wrists are in line with your ribs. 

 

Reminders: Keep your spine tall and core contracted. Your shoulders and neck should be relaxed.

RB PEC FLYS

 

Position: Feet hip width apart and knees slightly bent, arms to the side with a slight bend in the elbows. Face away from the anchor point, which should be just below chest level. 

 

Movement: Squeeze your chest as you bring your hands together in front of you. 

 

Reminders: Keep your neck and shoulders relaxed. When returning to the starting position don't let your hands go behind your shoulders. You should be able to see your hands in your peripheral vision.

DB/RB BENT OVER ROW

 

Position: Feet hip width apart, knees slightly bent, fold over at the hips, and arms hanging towards the floor. 

 

Movement: Pull your arms toward the ceiling until your wrists are in line with your ribs. 

 

Reminders: Keep your spine long and core contracted. Your neck and shoulders should relaxed.

Bundt Cake
Tuesday- Week 1+2+3

THRUSTER

Position: Shoulder blades on the edge of a seat/couch/bench, feet hip width apart, knees bent so your feet are flat on the ground.

 

Movement: Lift your hips by pushing through your heels and squeezing your glutes.

 

Reminders: When lifted, your knees should be at a 90 degree angle.

20 repetitions; 4 rounds each

SUMO SQUAT

Position: Feet wider than your hips and toes turned out. 

 

Movement: Lower your hips down toward the floor. 

 

Reminders: Keep 70% of your weight on the heels of your feet, chest up, and knees over your toes.

GLUTE BRIDGE 1-1-3

Position: On your back and knees bent so your feet are flat on the ground about hip width apart. 

 

Movement: Lift your hips by pushing through your heels and squeezing your glutes. It should take you a one count to reach the top, hold it for a one count, and descend in a three count. 

 

Reminders: Make sure to actually count the tempo and keep your hips as level as possible. 

Carrot Cake
Wednesday- Week 1+2+3

ELBOW SIDE PLANK

Position: On your side with your forearm on the ground, your elbow underneath your shoulder, and your top foot in front of your bottom. Feet, hips, and shoulders should be aligned. 

 

Movement: Lift your hips by pressing through the down elbow and feet. 

 

Reminder: Be sure to keep breathing throughout the plank.

25-30 seconds each side

4 rounds each

SHOULDER TAP PLANK

 

Position: In a full plank position and feet wider than your hips.

 

Movement: One hand will touch the opposite shoulder and return to the starting position. You'll repeat the same step with the opposite hand.

 

Reminders: Be sure to keep your hips as level as possible.

 

18-24 taps

RB ROTATION

Position: Feet hip width apart, knees slightly bent, the hand closest to the anchor point will grab the handle and the other hand will go over that. The anchor point should be about chest level.

 

Movement: Rotate your body and hands away from the anchor point. Return to the starting position.

 

Reminders: Your hips down should have minimal movement.

15 each side

WINDSHIELD WIPER PLANK

 

Position: Full plank position (hands and toes).

 

Movement: Move one foot to the side, tap the ground, and return to the starting position. Repeat on the other side.

 

Reminders: Your legs should be straight. The only bend you should have is at your hips.

20-30

Red Velvet Cake
Thursday- Week 1+2+3

BODY SQUAT

Position: Stand with your feet a little wider than your hips, toes turned slightly out. 

 

Movement: Sit your hips back and down, keeping your knees out, and chest up. Don't go past your knees. Return to the starting position by driving through your feet. 

 

Reminders: Keep your chest up and knees over your toes.

15 repetitions

4 rounds each

ALT FORWARD LUNGE

Position: Stand with your feet hip width apart and your knees slightly bent. 

 

Movement: Establish your balance on one foot, step forward with the other foot, drop your knee towards the ground, return to the starting position. Repeat the steps with the opposite leg. 

 

Reminders: Be sure to keep approximately 70% of your weight on the front foot and 30% on the back. 

10-20 repetitions

ALT LATERAL LUNGE

Position: Stand with your feet hip width apart with your knees slightly bent. 

 

Movement: Step either to the left or the right, keeping the opposite foot in the same position and knee straight. Sit down and back into your hip. 

 

Reminders: Don't drop your hip below your knee.

10-20 repetitions

HIP HINGE

Position: Stand with your feet hip width apart and knees slightly bent. 

 

Movement: Drive your hips backwards and let your chest fall to the floor. Return to the starting position by squeezing your glutes and standing upright. 

 

Reminders: Keep your spine long and straight. Your knees shouldn't shift forward. 

10-12 repetitions

Angel Food Cake
Friday- Week 1+2+3

DB/RB HAMMER CURL

Position: Stand, feet together and knees slightly bent, on your band if you are using one. Your hand will be turned so your knuckles will be turned outward. 

 

Movement: Bend your elbow by squeezing your bicep and moving your hands towards your shoulders. Slowly return to the starting position. 

 

Reminders: Maintain control throughout the entire exercise

10-12 repetitions; 4 rounds each

DR/RB FRONT RAISE

 

Position: Stand, feet together, on your band, if you are using one, and each hand should have a handle or dumbbell. 

 

Movement: Pull the band or dumbbell up by lifting your arms up in front of you to shoulder level. Lower back to the starting position. 

 

Reminders: Do not go above shoulder level. 

RB REVERSE GRIP TRICEP EXT

Position: Stand with your feet hip width apart, knees slightly bent, and elbows by your side. Your hand will be turned so your knuckles will be facing downward. 

 

Movement: Extend your elbow by squeezing the back of your arm. Return to the starting position in a controlled manner. 

 

Reminders: Your elbows should not move throughout this exercise.

DB OVERHEAD PRESS

Position: Stand with your feet together and your knees slightly bent. Start with your elbows at shoulder level. 

 

Movement: Press straight up, hold for a one count, and return to the starting position. 

 

Reminders: Do not go below your shoulders.

Marble Cake
Saturday- Week 1+2+3

DORSIFLEXION SHIFT

Position: A half-kneeling position. 

 

Movement: Drive the knee of the front leg forward without raising the heel of your foot and hold for a two count. 

 

Reminders: You should feel a stretch in your calf. 

15 each side*; 4 rounds each

SITTING 90/90*

 

Position: Seated, with on leg bent in front and the other to the side so your knee is inline with your front foot, and your hand should be to the outside of the front leg. 

 

Movement: Start by lifting one hand and rotating to the other side. Your knees should follow but keep your feet in the same place, and follow with your other hand. You should be in the opposite position than you started. 

 

Reminders: Take your time on this exercise and be sure to feel the movement and stretch throughout.

**20 repetitions 

HALF-KNEEL ADDUCTOR SHIFT

Position: In a half-kneeling position with your up knee at a 45 degree angle to the side and your foot slightly more forward than your knee. 

 

Movement: Lean into the up knee while rotating away from the up knee. Hold for a two count and return back to the starting position. 

 

Reminders: You should feel a stretch on the inside of your leg.

HALF-KNEELING BOOK OPENER

 

Position: In a half kneeling position with your inside ankle, knee, hip, and shoulder against the wall. Both arms should be up so they are parallel to the floor. 

 

Movement: Rotate the outside arm back and attempt to lay that shoulder and hand on the wall behind you. Hold for a two count and return to the starting position. 

 

Reminders: Be sure not to let your inside ankle, knee, hip, or shoulder come off the wall.