C.A.K.E. Training Program

Tier 3

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

NEGATIVE PUSH UP- 5 COUNT*

 

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

 

Movement: Lower your chest to the ground, no quicker than a five count, while you keep your elbows away from your body at approximately 45 degrees. 

 

Reminders: As you lower your body be sure to keep your hips aligned with your shoulders.

*5-6 repetitions

10-12 repetitions*; 4 rounds each

RB STRAIGHT ARM PRESS DOWN

 

Position: Feet hip width apart, knees slightly bent, and your body bent over. The anchor point should be above your head. 

 

Movement: Keep your arms straight and "scoop" them down and back until they are parallel to your body. 

 

Reminders: Be sure to keep your neck and shoulder relaxed and not to arm your back on the downward motion. 

RB ALT NARROW PRESS

 

Position: Feet hip width apart and knees slightly bent. You should be facing away from the anchor point, which should be just below chest level. Hook the handles with your thumbs so the band is inside of your arms. 

 

Movement: Press one arm straight forward, return to the starting position, and press with the other hand. 

 

Reminders: Your elbows shouldn't go past your shoulders when doing this exercise.

RB FACE PULL

 

Position: Feet hip width apart and your knees slightly bent facing the anchor point. The anchor point should be just above your head. 

 

Movement: Pull the resistance band toward your shoulders while keeping your elbows up, like a pair of wings. 

 

Reminders: Keep your neck and shoulder relaxed. 

Bundt Cake
Tuesday- Week 1+2+3

SINGLE LEG GLUTE BRIDGE

Position: On your back, knee bent so one foot is flat on the ground, the other should be extended and off the ground. 

 

Movement: Drive through your heel and squeeze your glute to raise your hips towards the ceiling. 

 

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

15 repetitions (sumo 6 half reps); 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.

THRUSTER + 3 SEC HOLD AT TOP

Position: Shoulder blades on the edge of a seat/couch/bench, knee bent so one foot is flat on the ground, the other should be extended and off the ground. 

 

Movement: Lift your hips by pushing through your heel and squeeze your glute towards the ceiling, hold for a three count, and return to the starting position. 

 

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

Carrot Cake
Wednesday- Week 1+2+3

OPPOSITES

 

Position: Lay on your back, legs straight, arms straight and above your head on the ground. 

 

Movement: Lift your arm and the opposite leg towards the ceiling so they meet in the middle. Return to the starting position and repeat with the opposite extremities. 

 

Reminders: Be sure to keep the arm and leg down on the ground when lifting the opposite extremities. 

16-20 repetitions; 4 rounds each

BIRD DOG

Position: On your hands and knees. 

 

Movement: Extend one arm and the opposite leg forward and backwards, respectively. Hold that position for a two count and return to the starting position. Repeat with the opposite extremities. 

 

Reminders: Be sure to keep your spine longe, core contracted, and your hips level. 

MOUNTAIN CLIMBER

Position: A full plank position. 

 

Movement: Drive one knee in between your elbows. Return to the starting position and repeat with the other leg. 

 

Reminders: Be sure to keep your spine long, core contracted, and hips level. 

HIP DIPS

Position: An elbow plank position, feet wider than your hips. 

 

Movement: Lower one side of your hips toward the floor, return to the starting position and repeat on the other side. 

 

Reminders: Be sure to drop your hips only to the point that you can maintain your form.

Red Velvet Cake
Thursday- Week 1+2+3

ALT. CURTSEY LUNGE

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

 

Movement: Establish your balance on one foot, step back at a 45 degree angle with the opposite foot, drop your knee towards the ground, return to the starting position and repeat with the opposite leg. 

 

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

16-20 repetitions; squats 8-10 each side;  4 rounds each

1.5 SQUAT

 

Position: Feet hip width apart with a heel to toe relationship and the back foot is up on its toes.

 

Movement: Sit your hips back and down, keep your knees inline with your toes, and chest up. Return to the starting position by driving through your feet.

 

Reminders: Don't go below your knees.

CANNONBALL + BODY SQUAT

 

Position: Start in a narrow stance. 

 

Movement: Step to one side and complete a body squat. Return to the starting position and cannonball squat. Then step to the right and body squat again. Repeat this process. 

 

Reminders: Be sure to keep your chest up and don't go below your knees. 

SPLIT SQUAT

Position: Feet hip width apart, one forward and the other behind you. 

 

Movement: Drop your back knee towards the ground and return to the starting position. 

 

Reminders: Be sure not to lock out your front knee as your return to the top. 

Angel Food Cake
Friday- Week 1+2+3

RB TRICEP FLUTTERS

Position: Stand with your feet in a narrow stance, knees bent, and slightly bent over, with the anchor point at hip level, arms completely straight, and knuckles facing the anchor point. 

 

Movement: Move your arm backwards approximately 6 to 8 inches and return to the starting position. 

 

Reminders: This exercise is done in a quicker fashion but not so fast your lose your form. 

26-30 repetitions

4 rounds each

RB REVERSE FLY

Position: Stand with your feet hip width apart, knees slightly bent, and facing the anchor point. The anchor point should be at chest level. Your hands will be turned so your thumb is on top.

 

Movement: Squeeze your shoulder blades together while pulling your arms so they are inline with your body. Return to the starting position in a controlled manner.

 

Reminders: Keep your neck and shoulders relaxed.

12-15 repetitions

RB BICEP CURL + HOLD

Position: Stand with your feet hip width apart and knees slightly bent. Your knuckles should be directed behind you. Bend one elbow to 90 degrees and hold.

 

Movement: Bend your other elbow by squeezing your bicep and moving your hands towards your shoulders. Slowly return to the starting position. Once you complete the repetitions, hold that arm at the 90 degree angle and complete the repetitions with the other arm.

 

Reminders: Maintain control throughout the entire exercise

10-12 each side

DB/RB LATERAL RAISE + HOLD

 

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

 

Movement: Pull one band or dumbbell up to shoulder level and hold. Pull the other band or dumbbell up by lifting your arms up to shoulder level and lower back to the starting position. Complete the repetitions on that side and switch arms. 

 

Reminders: Do not go above shoulder level. 

10-12 each side

Marble Cake
Saturday- Week 1+2+3

FREE 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. 

 

Movement: Start by lifting one knee and rotating to the other side. The second knee should follow right after. Be sure to keep your feet in the same place and your hands off the ground. You should be in the opposite position than you started. 

 

Reminders: Keep your spine as tall as possible.

20 repetitions 

4 rounds each

ADDUCTOR ROCK

Position: On one knee with the other leg straight and to your side, toes pointed forward, and your hands outreached on the floor. 

 

Movement: Shift your body back and roll the extended leg's toes toward the ceiling. Hold for a two count and return to the starting position. 

 

Reminders: Be sure to keep your spine long and straight. 

10-15 each side

STANDING HIP ROM

Position: Stand in a narrow stance and hold on to something for balance if needed. 

 

Movement: Draw your knee up to hip level, move your knee out as far as you can without rotating your hip, drive you leg straight back, and return to the starting position. 

 

Reminders: Be sure to take your hip to it's end ranges without compromising your posture.

8-10 each side

QUADRUPED BOOK OPENER

Position: On your hands and knees and your knees wider than your hips. 

 

Movement: Place your on hand on the back of your head, take that elbow and rotate it so it points to the ground. From here take that same elbow and rotate up towards the ceiling as far as your body will allow. Return to the starting position. 

 

Reminders: Be sure not to let the stabilizing shoulder collapse as you rotate up. 

10-12 each side