C.A.K.E. Training Program

Tier 3

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

TEMPO PUSH UP (4,1,1)

 

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

 

Movement: Lower your chest to the ground at a four count, hold at your end range for a one count, and return to the starting position in a one count. 

 

Reminders: Remember to keep your elbows away from your body at approximately 45 degrees.

*3 - 6 repetitions

12-15 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.

RB ROTATING PUNCH

 

Position: Stand with your feet slightly wider than your hips, knees slightly bent, and the anchor point should be to either side of your body. It should also be about chest level. Hold the resistance band in one hand at the center of your body.

 

Movement: Punch the resistance band across your body, as you do rotate your body in that direction and pivot your feet to rotate the hips. Return to the starting position in a controlled manner.

 

Reminders: Break it down into steps if you need too.

RB SINGLE ARM ROW

 

Position: Stand feet hip width apart and knees slightly bent facing the anchor point, hold the band with one hand. The anchor point should be about chest level. 

 

Movement: Pull back with said hand until it is in line with your ribs. Return to the starting position. 

 

Reminders: Keep your neck and shoulder relaxed. 

Bundt Cake
Tuesday- Week 7+8

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. 

pyramid- 15 - 20 - 25 (single leg bridge each side)

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 7+8

UP DOWN PLANK

 

Position: An elbow plank position.

 

Movement: Shift from your forearm on the floor to your hand and repeat on the other side. Reverse that process to end up in the starting position.

 

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

 

5-6 each side

4 rounds each

FULL SIT UP

Position: Lay on your back and arms pointed towards the ceiling.

 

Movement: Sit up by lifting your head, then shoulders, and finally low back up off the ground.

 

Reminders: Be sure to keep your hands towards the ceiling at all times.

5-8

NEGATIVE FULL SIT UP

Position: Sit on the ground, legs straight, and arms up towards the ceiling.

 

Movement: Slowly lower your torso to the ground starting with your low back and end with your head no quicker than a four count.

 

Reminders: Be sure to keep your hands towards the ceiling at all times.

3-5

PLANK JACKS

Position: An elbow plank position and feet together.

 

Movement: You will separate your feet with one motion so they end up a position that will be wider than your hips. You will then return to the starting position in one motion.

 

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

20-30

Red Velvet Cake
Thursday- Week 7+8

NEGATIVE SINGLE LEG SQUAT

Position: Stand in front of a surface that is an appropriate height for your skill level. Balance on one leg while the other is lifted in front of you off the ground.

 

Movement: Slowly descend to the surface no quicker than a three count. Once you complete the rep, set your foot down and stand up with both feet.

 

Reminders: Be sure to keep your knee inline with your toe.

8 - 10 each side

4 rounds each

JUMP 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. From here, you will jump up. Once you land go back into the squat descent.

 

Reminders: Don't go below your knees.

15 reps

SINGLE LEG HIP HINGE

 

Position: Stand with your feet together in a narrow stance and knees slightly bent.

 

Movement: Establish your balance on one leg and hold the other off the ground behind you. Drive your hips and up leg backwards and let your chest fall to the floor. Return to the starting position by squeezing your glute and standing upright.

 

Reminders: Keep your spine long and straight as well as your back leg. Your knee shouldn't shift forward.

8 - 10 each side

SKATER JUMP

Position: Start with your feet together, knees bent, and slightly bent forward.

 

Movement: Push off one foot and leap to the opposite side. Once you land, reset, and proceed to leap the other way.

 

Reminders: Be sure to land so that your knee is inline with your foot

30 reps

Angel Food Cake
Friday- Week 7+8

SKULL CRUSHER

Position: Lay face up, legs straight, arms in the air towards the ceiling holding the dumbbells. 

 

Movement: Slowly lower the dumbbell by allowing your elbows to bend towards the floor. Return to the starting position. 

 

Reminder: Your shoulders should stay in the same place.

16-20 repetitions; 4 rounds each

PLANK + FORWARD SHIFT

Position: An elbow plank position. 

 

Movement: Shift your body forward by pushing with your toes and then shift back to the starting position. 

 

Reminders: Make sure your toes and forearms don't leave the ground. 

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.

RB TRICEP EXTENSION

 

Position: Stand with your feet hip width apart, knees slightly bent, elbows by your side, and lean forward. The anchor point should be above your head. 

 

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

 

Reminders: Your elbow shouldn't move throughout this exercise.

Marble Cake
Saturday- Week 7+8

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