C.A.K.E. Training Program

Tier 2

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: 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.

*3-5 reps

12-15 repetitions*; 4 rounds each

RB LAT PULL

 

Position: On both knees with the anchor point above your head so your arms are completely straight. Your knuckles should be directed behind you.

 

Movement: Pull your arms down so your elbows come down by your side.

 

Reminders: Be sure to keep neck relaxed and your shoulders down.

RB ALTERNATING PEC FLYS

 

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

 

Movement: Squeeze your chest as your bring hands together in front of you. From this position, allow one hand to go back, return it to the front with the other hand, and repeat on the opposite side. 

 

Reminders: Do not let your arms go further back than your shoulders. You should see you hands in your peripheral vision during this exercise.

RB ROW

 

Position: Stand feet hip width apart and knees slightly bent facing the anchor point. The anchor point should be about chest level. 

 

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

 

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

Bundt Cake
Tuesday- Week 7+8

THRUSTER + 3 SEC HOLD AT TOP

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 heel and squeeze your glutes 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.

15 reps

4 sets

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.

15, 6 half reps

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. 

10 each side

Carrot Cake
Wednesday- Week 7+8

RB PRESS OUT+RAISE

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 in line with the center of your body. Then raise your hands no higher than shoulder level, hold for a one count, drop them back down and return to the starting position.

 

Reminders: Take your time and hold each position.

15 reps 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.

 

25-30 taps

RB ROTATION + STEP

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. At the same time take a manageable step away from the anchor point. Return to the starting position in one fluid movement. 

 

Reminders: Focus on trying to blend the two movements at a pace your can manage.

10 - 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.

20-30

Red Velvet Cake
Thursday- Week 7+8

CANNONBALL SQUAT

Position: Stand with your feet approximately 2-6 inches apart. 

 

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 lower than your knees.

8-10 reps

4 rounds each

FOUR WAY LUNGE

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

 

Movement: Establish your balance on one foot, step back with the other foot, drop your knee towards the ground, return to the starting position and step through to a forward lunge. Repeat these steps with your other side. 

 

Reminders: Take manageable sized steps. The bigger the step the harder it will be to return to the starting position.

24 steps total

CKC LATERAL LUNGE

Position: Stand with your feet wide and toes forward. 

 

Movement: Sit down and back into your hips. Return to the starting position by driving through the bent leg. Then sit down and back into the other hip. 

 

Reminders: Your feet do not move from their starting position and don't lower your hips below your knees.

30 reps

HIP HINGE + FLEX

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. Take your arms and extend them as if you are reaching for something in front of you. 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. 

12-15 reps

Angel Food Cake
Friday- Week 7+8

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

15-18 reps

4 rounds each

DR/RB ALT FRONT RAISE

 

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

 

Movement: Lift your arm up in front of you to shoulder level. Lower back to the starting position. Repeat on the opposite side. 

 

Reminders: Do not go above shoulder level. 

20 reps total

DB RIBBON PATTERN

Position: Stand with your feet hip width apart and knees slightly bent. Grab the dumbbell on each end. 

 

Movement: Start with the dumbbell at one hip, bring it up and across your body, behind your head, and down to the opposite hip. Repeat by tracing the same pattern in the opposite direction. 

 

Reminders: Keep your body stabilized and only move your shoulders.

10 each way

RB TRICEP FLUTTER

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. 

20-24 reps

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*; 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.