Stabilization/Endurance
General
Beginner
Machine strength
Plan Details
The Stabilization/Endurance routine by yodenody is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginning lifts stability program
Routine detail
Day 1
- 3 Daily Stretch
Est. 0 min
9 exercises
Wall Calf Stretch
1 Set x 12 Reps
Kneeling Hip Flexor
1 Set x 12 Reps
Hamstring Stretch
1 Set x 12 Reps
90/90 Hamstring Stretch
1 Set x 12 Reps
Cobra
1 Set
Extended Arm Child Pose
1 Set x 12 Reps
Seated Rotation
1 Set x 1 Rep
Upper Back Stretch
1 Set x 1 Rep
Assisted Chest Stretch
1 Set x 12 Reps
Day 1
Pull
Est. 0 min
6 exercises
Kettlebell Single-Leg Deadlift
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Single Leg Balance Multiplanar
2 Sets x 12 Reps
Day 2
Push
Est. 0 min
6 exercises
Push-Up
2 Sets x 12 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Stability Ball Wall Squat
2 Sets x 12 Reps
Monster walk
2 Sets x 12 Reps
Single-Leg Medicine Ball Catch
2 Sets x 12 Reps
Day 3
Abs/Cardio
Est. 0 min
6 exercises
Stability Ball Crunch
4 Sets x 12 Reps
Stir the pot
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Weighted Side Bend
4 Sets x 12 Reps
Farmers walk
4 Sets
squat jump
4 Sets
