Remake of 6 Day Workout by Ayva Connor https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2 You should have three strength/resistance training days and 3 cardio days. en-us 2022-05-12 11:28:12 UTC 2026-02-28 01:34:28 UTC hello@padlet.com Warmup ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181077798 What will you do to warm up your muscles?

High knees- this exercise is good because it activates a lot of muscles including quadriceps, hamstrings, calves, glutes, and hip flexors.
Butt kicks-Stretches your hamstring and your glutes.
Standing windmill- Hips obliques and hamstrings.
Jumping Jacks- hips shoulder and back
Walking Lunges- Hamstrings and glutes and quadriceps ]]> 2022-05-12 11:28:12 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181077798 High Knees ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181077799 2022-05-12 11:28:12 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181077799 Cool down ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181077802 Knee to chest stretch- hip and lower back (lumber spine)
Hamstring stretch- stretches hamstring
Child pose- back muscles and around your hips
Butterfly- hip groin inner thigh and knees
Side lunge stretch- hamstrings and hips


]]> 2022-05-12 11:28:12 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181077802 Butt Kicks ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181088654 2022-05-12 11:38:34 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181088654 Standing windmill ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181091155 2022-05-12 11:40:45 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181091155 Jumping jacks ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181162959 2022-05-12 12:37:00 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2181162959 Walking lunges ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182788226 2022-05-13 12:22:50 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182788226 Strength training ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182817664 Chest- bench press 4 sets of 8-12 reps
Shoulder- military press 3 sets 3-8 reps heavy weight
Biceps- preacher curl 3 sets 8-12 reps
Tricep- rope pull downs 3 sets 8-12 reps
Hamstring-  RDL's (romanian deadlifts)- 4 sets 3-8 heavy weight
Quadriceps- bulgarian split squats 3 sets 8-12 reps
Calves- standing calf raises with barbell
Abdominals- Crunches 3 sets of 25 reps
Latissimus dorsi- lat pull downs 3 sets for 8-12 reps 
 ]]> 2022-05-13 12:46:28 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182817664 Bench press ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182819145 2022-05-13 12:47:32 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182819145 Military press ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182820510 2022-05-13 12:48:33 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182820510 Preacher curl ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182821669 2022-05-13 12:49:25 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182821669 Rope pull downs ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182822329 2022-05-13 12:49:55 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182822329 Romanian Deadlift (hamstring focused) ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182824850 2022-05-13 12:51:38 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182824850 Bulgarian split squat ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182826821 2022-05-13 12:53:07 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182826821 Calf raises with barbell ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182827768 2022-05-13 12:53:46 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182827768 Crunches ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182828751 2022-05-13 12:54:30 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182828751 Lat pulldown ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182829266 2022-05-13 12:54:50 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2182829266 Knees to chest stretch ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502048 2022-05-13 23:24:18 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502048 Hamstring stretch ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502281 2022-05-13 23:24:55 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502281 Child pose ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502456 2022-05-13 23:25:23 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502456 Butterfly stretch ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502662 2022-05-13 23:25:53 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502662 Side Lunge stretch ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502845 2022-05-13 23:26:18 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183502845 Warmup ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183505866 What will you do to warm up your muscles?

High knees- this exercise is good because it activates a lot of muscles including quadriceps, hamstrings, calves, glutes, and hip flexors.
Butt kicks-Stretches your hamstring and your glutes.
Standing windmill- Hips obliques and hamstrings.
Jumping Jacks- hips shoulder and back
Walking Lunges- Hamstrings and glutes and quadriceps ]]> 2022-05-13 23:33:38 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183505866 Warmup ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183505923 What will you do to warm up your muscles?

High knees- this exercise is good because it activates a lot of muscles including quadriceps, hamstrings, calves, glutes, and hip flexors.
Butt kicks-Stretches your hamstring and your glutes.
Standing windmill- Hips obliques and hamstrings.
Jumping Jacks- hips shoulder and back
Walking Lunges- Hamstrings and glutes and quadriceps ]]> 2022-05-13 23:33:45 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183505923 Warmup ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183506082 What will you do to warm up your muscles?

High knees- this exercise is good because it activates a lot of muscles including quadriceps, hamstrings, calves, glutes, and hip flexors.
Butt kicks-Stretches your hamstring and your glutes.
Standing windmill- Hips obliques and hamstrings.
Jumping Jacks- hips shoulder and back
Walking Lunges- Hamstrings and glutes and quadriceps ]]> 2022-05-13 23:34:07 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183506082 Warmup ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183506175 What will you do to warm up your muscles?

High knees- this exercise is good because it activates a lot of muscles including quadriceps, hamstrings, calves, glutes, and hip flexors.
Butt kicks-Stretches your hamstring and your glutes.
Standing windmill- Hips obliques and hamstrings.
Jumping Jacks- hips shoulder and back
Walking Lunges- Hamstrings and glutes and quadriceps ]]> 2022-05-13 23:34:22 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183506175 Warmup ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183506339 What will you do to warm up your muscles?

High knees- this exercise is good because it activates a lot of muscles including quadriceps, hamstrings, calves, glutes, and hip flexors.
Butt kicks-Stretches your hamstring and your glutes.
Standing windmill- Hips obliques and hamstrings.
Jumping Jacks- hips shoulder and back
Walking Lunges- Hamstrings and glutes and quadriceps ]]> 2022-05-13 23:34:38 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183506339 Cardio ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507483 Track practice after school. Anywhere from 1-2 hours. Differs by the day but usually includes a warm up and cool down run and heart rate is up a majority of the time.]]> 2022-05-13 23:37:25 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507483 Cardio ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507650 Track practice after school. Anywhere from 1-2 hours. Differs by the day but usually includes a warm up and cool down run and heart rate is up a majority of the time.]]> 2022-05-13 23:37:50 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507650 Cardio ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507733 Track practice after school. Anywhere from 1-2 hours. Differs by the day but usually includes a warm up and cool down run and heart rate is up a majority of the time.]]> 2022-05-13 23:38:01 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507733 Strength training ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507851 Chest- bench press 4 sets of 8-12 reps
Shoulder- military press 3 sets 3-8 reps heavy weight
Biceps- preacher curl 3 sets 8-12 reps
Tricep- rope pull downs 3 sets 8-12 reps
Hamstring-  RDL's (romanian deadlifts)- 4 sets 3-8 heavy weight
Quadriceps- bulgarian split squats 3 sets 8-12 reps
Calves- standing calf raises with barbell
Abdominals- Crunches 3 sets of 25 reps
Latissimus dorsi- lat pull downs 3 sets for 8-12 reps 
 ]]> 2022-05-13 23:38:19 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507851 Strength training ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507942 Chest- bench press 4 sets of 8-12 reps
Shoulder- military press 3 sets 3-8 reps heavy weight
Biceps- preacher curl 3 sets 8-12 reps
Tricep- rope pull downs 3 sets 8-12 reps
Hamstring-  RDL's (romanian deadlifts)- 4 sets 3-8 heavy weight
Quadriceps- bulgarian split squats 3 sets 8-12 reps
Calves- standing calf raises with barbell
Abdominals- Crunches 3 sets of 25 reps
Latissimus dorsi- lat pull downs 3 sets for 8-12 reps 
 ]]> 2022-05-13 23:38:29 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183507942 Cool down ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508051 Knee to chest stretch- hip and lower back (lumber spine)
Hamstring stretch- stretches hamstring
Child pose- back muscles and around your hips
Butterfly- hip groin inner thigh and knees
Side lunge stretch- hamstrings and hips


]]> 2022-05-13 23:38:47 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508051 Cool down ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508114 Knee to chest stretch- hip and lower back (lumber spine)
Hamstring stretch- stretches hamstring
Child pose- back muscles and around your hips
Butterfly- hip groin inner thigh and knees
Side lunge stretch- hamstrings and hips


]]> 2022-05-13 23:38:55 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508114 Cool down ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508180 Knee to chest stretch- hip and lower back (lumber spine)
Hamstring stretch- stretches hamstring
Child pose- back muscles and around your hips
Butterfly- hip groin inner thigh and knees
Side lunge stretch- hamstrings and hips


]]> 2022-05-13 23:39:05 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508180 Cool down ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508265 Knee to chest stretch- hip and lower back (lumber spine)
Hamstring stretch- stretches hamstring
Child pose- back muscles and around your hips
Butterfly- hip groin inner thigh and knees
Side lunge stretch- hamstrings and hips


]]> 2022-05-13 23:39:18 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508265 Cool down ayvaconnor2023 https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508339 Knee to chest stretch- hip and lower back (lumber spine)
Hamstring stretch- stretches hamstring
Child pose- back muscles and around your hips
Butterfly- hip groin inner thigh and knees
Side lunge stretch- hamstrings and hips


]]> 2022-05-13 23:39:30 UTC https://padlet.com/ayvaconnor2023/yualp2m03js8xzg2/wish/2183508339