Day+4


 * __Day 4 Workout__

Warm up

Squat Jumps (60 seconds)** 1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2. Arms should be in the ready position with elbows flexed at approximately 90. 3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up. 5. Land on both feet and repeat. 6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

//10 seconds break//

Same as a regular push-up except place your hands together and make a diamond shape with your thumbs and forefingers.
 * Diamond Push-Ups (60 seconds)**

//10 seconds break//

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee. 3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
 * Sit-Ups with a Twist (60 seconds)**

//10 seconds break//

1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you. 2. Start position: Slide glutes off bench with elbows slightly bent. 3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start position. Chin Up or Bent over Row (30 - 60) //10 seconds break//
 * Bench Dips (60 seconds)**

1. Start by placing the band under one foot and stepping backwards with the other foot. 2. Bend over keeping your back flat and stop at a 45 degree angle. 3. Pull the bands up towards your waist keeping your elbows in close together.
 * Resistance Band Bent Over Rows (60 seconds)**