C.A.K.E. Training Program

Tier 1

Cheesecake with Strawberries
Cheesecake
Sunday- Week 7+8
30 minutes of play outside!
Pound Cake
Monday- Week 7+8

NEGATIVE PUSH UP 4 COUNT

 

Position: Feet together, knees slightly bent, fold over at the hips, and arms straight and towards the floor.

 

Movement: Raise your arms to the side to form a 'T'.

 

Reminders: Keep your spine long and core contracted. Maintain control of your arms and don't use the momentum of the movement.

*4-6 reps

10 -12* repetitions; 4 rounds each

RB LOW ROW

Position: Face the wall with your hands slightly wider than your shoulders and feet approximately two feet from the wall. 

 

Movement: Lower your chest to the wall while you keep your elbows away from your body at approximately 45 degrees. Push back up to return to the starting position. 

 

Reminders: The further your feet are from the wall the harder it will be.

PEC FLY

 

Position: On your back, legs straight, elbows on the ground just below shoulder level, and arms towards the ceiling 

 

Movement: Push the dumbbells up and together above your chest. 

 

Reminders: Squeeze your chest as the dumbbells come together.

DB/RB BENT OVER ROW

 

Position: Sit in a chair facing the anchor point. The anchor point should be about chest level. 

 

Movement: Pull one arm back until your wrist is in line with your ribs. 

 

Reminders: Keep your neck and shoulders relaxed, spine tall, and core contracted.

Bundt Cake
Tuesday- Week 7+8

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.

Pyramid- 10 -15- 20- 25

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

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

 

Movement: Push through your heels and squeeze your glutes as you raise your hips towards the ceiling. 

 

Reminders: If you are feeling a pinch in your low back you are going too high. Your knees, hips, and shoulders should be in a line. 

Carrot Cake
Wednesday- Week 7+8

FULL PLANK

Position: Hands on the ground shoulder width apart and feet hip width apart. 

 

Movement: Hold your torso in a plank position by pressing through your hands and feet. 

 

Reminders: Keep your hips slightly below your shoulders.

30 seconds

4 rounds each

RB PRESS OUT

 

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. Pull the handle to the midline of your body. 

 

Movement: Press the handle forward keeping it in line with the center of your body. Hold for a two count and return to the starting position. 

 

Reminders: This is not a quick exercise. Take your time when pressing the resistance band away from you. 

12 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. 

16-20

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.

12 each side

Red Velvet Cake
Thursday- Week 7+8

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.

16-20 reps*; 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. 

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.

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 reps

Angel Food Cake
Friday- Week 7+8

DR/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

RB/DB REVERSE GRIP CURL

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

 

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

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 7+8

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 *20 reps; 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 KNEEL 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.