Welcome to Day 10 of the four-week fitness plan to increase strength! Day 10 is the start of the fourth and final week of this fitness plan, so we’ll follow the same pattern as Day 1, which focuses on the lower body.
如果您遵循了整个健身计划，那么您将前往更强大，更健康的过程。这个力量和流动性计划向您展示了从哪里以及如何进行进步。最重要的是：可以从您的客厅完成锻炼。您需要一些小型设备，但是除此之外，只要不断将您的健康和健身习惯带入新的水平。
Over the course of four weeks, this program has guided you through three workouts per week; at the end of this fourth week, you should be rewarded with impressive strength and mobility gains. No matter what “performance” means to you, moving better and with more strength is the bedrock of successful performance. Additionally, better movement supported by necessary strength helps to keep nagging or debilitating injuries at bay.
Day 10 focuses on the lower body, particularly the hips. On the days you don’t have a workout scheduled, you can always add a 15–30-minute walk, bike ride or run/walk once, twice or even three times a week. This is totally optional, of course.
What You Will Need for the Entire Plan:
- 1resistance band/tubingwith handles and door anchor (resistance level based on what you can use with perfect form)
- 1 pair ofworkout sliders
- 1mini band(resistance level based on what you can use with perfect form)
- 1组哑铃，*可能在15-40磅之间（根据您可以使用完美形式使用的重量）。
*如果对哑铃的访问不现实，可以修改此程序中少量的哑铃练习。
How to Follow
Each workout has four exercises and is organized in an “A” set and a “B” set. Begin with the “A” set and alternate between “A1” and “A2” for the designated sets and reps. Once the “A” set is completed, move to the “B” set and complete in the same fashion.
Day 10
Day 10 is lower-body day. This workout will target hip strength and mobility while involving the core. Strong and mobile hips are your ticket to better performance throughout your day and during physical activity. High-functioning hips also serve to fend off back pain and take pressure off your knees.
Dumbbell Band Bench Bridge
侧木板翻盖
Figure 4 with Hamstring Extension
Band Deadlift Pull-Through
