Audrey & Kenyon |
|
Sept. 10th @ 5:00pm
|
Sept. 15th @ 5:00pm
|
|
Sept. 27th @ 10:00am
|
Oct. 3rd @ 10:00am
|
|
Oct. 10th @ 10:00am
|
Oct. 17th @ 10:00am
|
|
Oct. 24th @ 10:00am
|
Oct. 31st @ 10:00am
|
|
Nov. 10th @ 6:00pm
|
Nov. 14th @ 2:15pm
|
|
Nov. 21st @ 10:00am
|
Nov. 28th @ 10:00am
|
“We will chase perfection, and we will chase it relentlessly. Knowing all the while, that we can never attain it. But along the way, we will catch excellence.” - Vince Lombardi
Goals
1. Lose 15# by the end of the year.
2. Be able to do at least one legit, strict push up.
3. Improve core endurance tests - side plank and sit. ups.
2. Be able to do at least one legit, strict push up.
3. Improve core endurance tests - side plank and sit. ups.
Muscular Endurance Tests
|
Push Ups
|
Straight Leg Sit Ups
|
Wall Sit
|
INVBBR
|
Side Plank, R.
|
Side Plank, L.
|
|
9-15-20
A: 7 (30") K: 3 (30") |
9-15-20
A: 18 K: 22 |
9-15-20
A: 0:19 K: 0:15 |
9-15-20
A: 11 (ht. 2) K: 6 (ht. 2) |
10-24-20
A: 0:30 K: 0:15 |
10-24-20
A: 0:38 K: 0:13 |
|
11-28-20
A: 12 (30")*PR! K: 5 (30")*PR! |
10-24-20
A: 28 K: 32 |
11-28-20
A: 1:00*PR! K: 0:30*PR! |
11-28-20
A: 12*PR! K: 13*PR! |
11-28-20
A: 0:06 K: 0:11 |
11-28-20
A: 0:11 K: 0:18 |
Strength Tests
|
Squat
|
Deadlift (Hex Bar)
|
Clean
|
Bench
|
|
10-24-20
A: 200# K: 200# |
10-24-20
A: 110# K: 100# |
||
Aerobic Capacity Tests
|
Mile Run
|
0.5 Mile Bike
|
0:20 Bike Sprint
|
10 Minute Walk Test
|
|
Value
|
9-15-20
A: 45 cal K: 56 cal |
||
Skill & Movement Proficiency Tests
|
50 Double Unders for Time
|
Benchmark WOD A
|
Benchmark WOD B
|
Benchmark WOD C
|
|
10-31-20
A: 28:30 |
A: 5 + 4 (12#)
K: 4 + 1 (25#) |
||
Benchmark WOD A
3 Rounds for Time
20 Cal Bike 20 Reverse Lunge & Press (10R/10L) 20 Kettlebell Swings 20 Dumbbell Bench Press 20 Body Raises |
Benchmark WOD B
10 Minute AMRAP
4 Burpees 6 Plate Jumps 4 Goblet Squats |
Benchmark WOD C |
Last Month
Warm Up
|
Part A.
10 Band Walks, right 10 Band Walks, left 20 Modified Shoulder Taps (leave band on) 10 Monster Walks, forwards 10 Monster Walks, backwards 10 Banded Glute Bridges 20 Modified Deadbugs (band off) |
Part B.
2 x 1:00 Plantar Fascia Roll 2 x 1:00 Alternating Calf & Achilles Stretch on Ball 2 x 1:00 Quad Roll 2 x 1:00 Glute Roll 1 x 1:00 T-Spine Roll + Sit Ups |
Workout: "Are We At Football Practice?"
5 Minute AMRAP
1 Burpee
1 Inch Worm
2 Modified Shoulder Taps
20 Burpees for Time*
*Amount of time it takes is the amount of time you'll accumulate a Side Plank for at the end (split time between sides).
1 Burpee
1 Inch Worm
2 Modified Shoulder Taps
20 Burpees for Time*
*Amount of time it takes is the amount of time you'll accumulate a Side Plank for at the end (split time between sides).
Warm Up
A.
3 Minute Bike
B.
1 x 7 Rotator Cuff Alphabet
20 Banded Post Rows
10 Band Hip to Face Pulls
10 PVC Pass Throughs
C.
15 Feet Elevated Glute Bridges
5 each KB Single Leg RDL
15 (Light) Bench Press
Together:
10 Good Mornings
10 Quad Stretch
10 Knee Hugs to Traction Lunge
Benchmark Workout A: "The Terrible 20"
3 Rounds for Time
20 Cal Bike
20 Reverse Lunge & Press (10R/10L)
20 Kettlebell Swings
20 Dumbbell Bench Press
20 Body Raises
A.
3 Minute Bike
B.
1 x 7 Rotator Cuff Alphabet
20 Banded Post Rows
10 Band Hip to Face Pulls
10 PVC Pass Throughs
C.
15 Feet Elevated Glute Bridges
5 each KB Single Leg RDL
15 (Light) Bench Press
Together:
10 Good Mornings
10 Quad Stretch
10 Knee Hugs to Traction Lunge
Benchmark Workout A: "The Terrible 20"
3 Rounds for Time
20 Cal Bike
20 Reverse Lunge & Press (10R/10L)
20 Kettlebell Swings
20 Dumbbell Bench Press
20 Body Raises
Warm Up
Part A. - 0:45 each
World's Greatest, right
World's Greatest, left
Inch Worms
Workout
3 Sets for Quality
0:35 Bird Dogs, right
0:35 Bird Dogs, left (1:10)
0:35 Deadbugs (1:45)
0:35 Shoulder Taps (2:20)
0:40 Rest (3:00)
then...
Every Minute on the Minute (for as long as possible)*
0:10 Side Plank, right
0:10 Side Plank, left
4 + 1 Butterfly Sit Ups
*Start a timer, complete a 0:10 side plank on each side and then 4 butterfly sit ups before 1:00, at 1:00 complete the side planks again and then 5 sit ups and rest the remainder of the minute, and so on until you can't finish the reps before the top of the next minute.
Part A. - 0:45 each
World's Greatest, right
World's Greatest, left
Inch Worms
Workout
3 Sets for Quality
0:35 Bird Dogs, right
0:35 Bird Dogs, left (1:10)
0:35 Deadbugs (1:45)
0:35 Shoulder Taps (2:20)
0:40 Rest (3:00)
then...
Every Minute on the Minute (for as long as possible)*
0:10 Side Plank, right
0:10 Side Plank, left
4 + 1 Butterfly Sit Ups
*Start a timer, complete a 0:10 side plank on each side and then 4 butterfly sit ups before 1:00, at 1:00 complete the side planks again and then 5 sit ups and rest the remainder of the minute, and so on until you can't finish the reps before the top of the next minute.
Warm Up
15 Jumping Jacks
10 Air Squats
10 World's Greatest
15 Jumping Jacks
10 Triangles
10 Air Squats (try to get a bit lower!)
10 T-Spine Reaches
10 T-Spine Rotations
1:00 Elevated Contract Relax Pigeon (each side)
Workout
Description
Complete 10 Push Ups, 10 Banded Tricep Extensions, and 10 Banded Plank Jacks. Then complete 8 Push Ups, 12 Banded Tricep Extensions, and 12 Banded Plank Jacks. Continue this pattern until you finish on 2 Push Ups, 20 Banded Tricep Extensions, and 20 Banded Plank Jacks.
10, 8, 6, 4, 2
Push Ups
10, 12, 14, 16, 18, 20
Banded Tricep Extensions
Banded Plank Jacks (R + L = 1)
then...
3 Rounds
0:30 Banded Anti-Rotation, right
0:30 Banded Anti-Rotation, left
8 Straight Arm Plank Marches*
*lock in lower back, do not let it bend at all! Extend from your glute and hammy.
16 Glute Bridges
15 Jumping Jacks
10 Air Squats
10 World's Greatest
15 Jumping Jacks
10 Triangles
10 Air Squats (try to get a bit lower!)
10 T-Spine Reaches
10 T-Spine Rotations
1:00 Elevated Contract Relax Pigeon (each side)
Workout
Description
Complete 10 Push Ups, 10 Banded Tricep Extensions, and 10 Banded Plank Jacks. Then complete 8 Push Ups, 12 Banded Tricep Extensions, and 12 Banded Plank Jacks. Continue this pattern until you finish on 2 Push Ups, 20 Banded Tricep Extensions, and 20 Banded Plank Jacks.
10, 8, 6, 4, 2
Push Ups
10, 12, 14, 16, 18, 20
Banded Tricep Extensions
Banded Plank Jacks (R + L = 1)
then...
3 Rounds
0:30 Banded Anti-Rotation, right
0:30 Banded Anti-Rotation, left
8 Straight Arm Plank Marches*
*lock in lower back, do not let it bend at all! Extend from your glute and hammy.
16 Glute Bridges
Since I'll be out of town I want you have a third workout you can do!
Warm Up
Part A.
1 x 7 Rotator Cuff Alphabet
20 Banded Post Rows
10 Band Hip to Face Pulls
10 PVC Pass Throughs*
*can use a band or a broom stick
Part B.
15 Feet Elevated Glute Bridges
10 each Single Leg RDL (no weight)
5 Inch Worms
10 Good Mornings
10 Quad Stretch
10 Knee Hugs to Traction Lunge
Workout
4 Rounds For Time:
50 Step Ups
3 Burpees
6 Reverse Lunges
9 Body Raises
then...
Accumulate a 3:00 Wall Sit
Total Time:
Part A.
1 x 7 Rotator Cuff Alphabet
20 Banded Post Rows
10 Band Hip to Face Pulls
10 PVC Pass Throughs*
*can use a band or a broom stick
Part B.
15 Feet Elevated Glute Bridges
10 each Single Leg RDL (no weight)
5 Inch Worms
10 Good Mornings
10 Quad Stretch
10 Knee Hugs to Traction Lunge
Workout
4 Rounds For Time:
50 Step Ups
3 Burpees
6 Reverse Lunges
9 Body Raises
then...
Accumulate a 3:00 Wall Sit
Total Time:
Every 3 Minutes on the Minute (for as long as possible)
30 + 10 Plate Hops (25#)
12 Overhead Plate Reverse Lunges
10 Plate Russian Twist
8 Overhead Plate Sit Ups
6 Plate Flutter Kicks
Rest ~2:00, then...
10, 8, 6, 4, 2
Butterfly Sit Ups
Plank Jacks
30 + 10 Plate Hops (25#)
12 Overhead Plate Reverse Lunges
10 Plate Russian Twist
8 Overhead Plate Sit Ups
6 Plate Flutter Kicks
Rest ~2:00, then...
10, 8, 6, 4, 2
Butterfly Sit Ups
Plank Jacks
Warm Up
Part A.
10 Reverse Lunges
20 Gunslingers (use cans, milk jugs, weights of any kind)
10 Incline Push Ups
20 Band Walks
20 Monster Walks
10 Air Squats
Part B.
10 Leg Swings
10 Quad Stretch
3 Inch Worms
10 Knee Hugs to Traction Lunge
Repeat Part A.
Workout
Every Minute on the Minute for 10 Minutes
25 Jumping Jacks
10 Air Squats
Every Minute on the Minute for 10 Minutes
20 Banded Deadlifts
10 Shoulder Taps
Part A.
10 Reverse Lunges
20 Gunslingers (use cans, milk jugs, weights of any kind)
10 Incline Push Ups
20 Band Walks
20 Monster Walks
10 Air Squats
Part B.
10 Leg Swings
10 Quad Stretch
3 Inch Worms
10 Knee Hugs to Traction Lunge
Repeat Part A.
Workout
Every Minute on the Minute for 10 Minutes
25 Jumping Jacks
10 Air Squats
Every Minute on the Minute for 10 Minutes
20 Banded Deadlifts
10 Shoulder Taps
Warm Up
Part A.
2 x 1:00 Plantar Fascia Roll
2 x 1:00 Alternating Calf & Achilles Stretch on Ball
2 x 1:00 Quad Roll
2 x 1:00 Glute Roll
1 x 1:00 T-Spine Roll + Sit Ups
Part B.
10 Bird Dogs
10 Shoulder Taps
0:15 Side Plank, right
0:15 Side Plank, left
10 Leg Swings
10 Quad Stretch
10 Good Mornings
3 Inch Worms
Workout
5 Minute AMRAP
3 Burpees
6 Shoulder Taps
9 Jumping Jacks
Rest 3:00
5 Minute AMRAP
0:20 Side Plank, right
0:20 Side Plank, left
10 Straight Leg Sit Ups
For 5 Minutes:
Accumulate as many seconds of Forearm Plank as possible
Part A.
2 x 1:00 Plantar Fascia Roll
2 x 1:00 Alternating Calf & Achilles Stretch on Ball
2 x 1:00 Quad Roll
2 x 1:00 Glute Roll
1 x 1:00 T-Spine Roll + Sit Ups
Part B.
10 Bird Dogs
10 Shoulder Taps
0:15 Side Plank, right
0:15 Side Plank, left
10 Leg Swings
10 Quad Stretch
10 Good Mornings
3 Inch Worms
Workout
5 Minute AMRAP
3 Burpees
6 Shoulder Taps
9 Jumping Jacks
Rest 3:00
5 Minute AMRAP
0:20 Side Plank, right
0:20 Side Plank, left
10 Straight Leg Sit Ups
For 5 Minutes:
Accumulate as many seconds of Forearm Plank as possible
Warm Up
Part A.
10 Slider Reverse Lunges
10 Gunslingers
10 Incline Push Ups
20 Partner Band Walk Outs (10R/10L)
10 Air Squats
Part B.
10 Leg Swings
10 Quad Stretch
3 Inch Worms
10 Knee Hugs to Traction Lunge
Repeat Part A.
Workout: Strength Day!
Split Squats 3 x 5 each @ [3:1:x:0]
>Box Jump 3 x 5
>Goblet Squats 3 x 10
>Feet Elevated Glute Bridges 3 x 15
>Single Leg KB RDL 3 x 5 ea
Inverted Barbell Rows 3 x 5 @ [3:0:x:0]
>Pendlay Rows 3 x 10 (light)
>Kneeling Band Chops 3 x 10 each
Bench Press 3 x 5 @ [3:0:x:0]
>Supine Med Ball Chest Pass 3 x 10
>DB Gunslingers 3 x 12
>DB Push Press 3 x 12
>Deadbugs 3 x 20
Part A.
10 Slider Reverse Lunges
10 Gunslingers
10 Incline Push Ups
20 Partner Band Walk Outs (10R/10L)
10 Air Squats
Part B.
10 Leg Swings
10 Quad Stretch
3 Inch Worms
10 Knee Hugs to Traction Lunge
Repeat Part A.
Workout: Strength Day!
Split Squats 3 x 5 each @ [3:1:x:0]
>Box Jump 3 x 5
>Goblet Squats 3 x 10
>Feet Elevated Glute Bridges 3 x 15
>Single Leg KB RDL 3 x 5 ea
Inverted Barbell Rows 3 x 5 @ [3:0:x:0]
>Pendlay Rows 3 x 10 (light)
>Kneeling Band Chops 3 x 10 each
Bench Press 3 x 5 @ [3:0:x:0]
>Supine Med Ball Chest Pass 3 x 10
>DB Gunslingers 3 x 12
>DB Push Press 3 x 12
>Deadbugs 3 x 20
Comments on the month or any of the workouts?
This Month
Warm Up
15 Jumping Jacks
5 Inch Worms
10 90/90 Alternating Hip Stretch
10 Triangles
10 Air Squats
10 World's Greatest
10 Triangles
10 T-Spine Reaches
10 T-Spine Rotations
1:00 Elevated Contract Relax Pigeon (each side)
10 Air Squats (try to get a bit lower!)
Workout
3 Rounds for Time
50 Alternating Low Stair Step Ups
25 Assisted Squats (hold onto something to help you get lower without dropping your chest like we talked about on Saturday)
10 Incline Push Ups
then...
3 Rounds
10 Shoulder Taps
0:20 Rest
10 Straight Arm Plank Marches*
0:20 Rest
20 Feet Elevated Glute Bridges
0:20 Rest
15 Jumping Jacks
5 Inch Worms
10 90/90 Alternating Hip Stretch
10 Triangles
10 Air Squats
10 World's Greatest
10 Triangles
10 T-Spine Reaches
10 T-Spine Rotations
1:00 Elevated Contract Relax Pigeon (each side)
10 Air Squats (try to get a bit lower!)
Workout
3 Rounds for Time
50 Alternating Low Stair Step Ups
25 Assisted Squats (hold onto something to help you get lower without dropping your chest like we talked about on Saturday)
10 Incline Push Ups
then...
3 Rounds
10 Shoulder Taps
0:20 Rest
10 Straight Arm Plank Marches*
0:20 Rest
20 Feet Elevated Glute Bridges
0:20 Rest
Warm Up
3 Rounds
Change up the mobility exercise at the end of each round (a), (b), (c):
20 Step Ups (on a low stair)
10 Single Leg Glute Bridges
20 Deadbugs
0:15 Side Plank, right
0:15 Side Plank, left
(a) 3 Inch Worms (b) 10 World's Greatest (c) 10 Quad Stretch
Workout
Your favorite!! Let's see how you do compared to Week 5 :)
12 Minute AMRAP
For 12 minutes complete as many rounds of ascending reps for four movements as possible!
1 + 1 Burpee
2 + 2 Air Squats
3 + 3 Banded Deadlifts
4 + 4 Butterfly Sit Ups
Round Key:
Round 1: 1, 2, 3, 4
Round 2: 2, 4, 6, 8
Round 3: 3, 6, 9, 12
Round 4: 4, 8, 12, 16
Round 5: 5, 10, 15, 20
Round 6: 6, 12, 18, 24
3 Rounds
Change up the mobility exercise at the end of each round (a), (b), (c):
20 Step Ups (on a low stair)
10 Single Leg Glute Bridges
20 Deadbugs
0:15 Side Plank, right
0:15 Side Plank, left
(a) 3 Inch Worms (b) 10 World's Greatest (c) 10 Quad Stretch
Workout
Your favorite!! Let's see how you do compared to Week 5 :)
12 Minute AMRAP
For 12 minutes complete as many rounds of ascending reps for four movements as possible!
1 + 1 Burpee
2 + 2 Air Squats
3 + 3 Banded Deadlifts
4 + 4 Butterfly Sit Ups
Round Key:
Round 1: 1, 2, 3, 4
Round 2: 2, 4, 6, 8
Round 3: 3, 6, 9, 12
Round 4: 4, 8, 12, 16
Round 5: 5, 10, 15, 20
Round 6: 6, 12, 18, 24
Warm Up
3 Sets
25 Jumping Jacks
5 Couch/Bench Push Ups
5 Physioball Hamstring Curls
10 Bird Dogs
1) Wall/Couch Quad Stretch
2) Elevated Pigeon
3) Windshield Wipers
Workout
3 Sets
0:30 Reverse Lunges w/ Single Arm Press
0:15 Mountain Climbers
0:30 Butterfly Sit Ups
0:30 Rest
0:30 Physioball Hamstring Curls
0:15 Mountain Climbers
0:30 Side Plank (0:15R/0:15L)
0:30 Rest
0:30 Physioball Body Saws
0:15 Mountain Climbers
0:30 Baby Cobras
1:00 Rest
3 Sets
25 Jumping Jacks
5 Couch/Bench Push Ups
5 Physioball Hamstring Curls
10 Bird Dogs
1) Wall/Couch Quad Stretch
2) Elevated Pigeon
3) Windshield Wipers
Workout
3 Sets
0:30 Reverse Lunges w/ Single Arm Press
0:15 Mountain Climbers
0:30 Butterfly Sit Ups
0:30 Rest
0:30 Physioball Hamstring Curls
0:15 Mountain Climbers
0:30 Side Plank (0:15R/0:15L)
0:30 Rest
0:30 Physioball Body Saws
0:15 Mountain Climbers
0:30 Baby Cobras
1:00 Rest
Warm Up
Part A. 2 Sets
20 Jumping Jacks
15 Physioball Hamstring Curls
15 Banded Plank Jacks (R + L = 1)
20 Deadbugs
Part B. 2 Sets
2 Inch Worms
4 Knee Hugs to Samson Stretch
6 Ankle Hugs to Lateral Lunges
8 Good Mornings
10 90/90 Alternating Hip Stretch
Part C. 1 Set
20 Fire Hydrants (10R/10L)
20 Band Walks
20 Monster Walks
10 Single Leg RDL's with a heavy object
Workout: 20 Minute AMRAP
1 Burpee
10 Walking Lunges
1 Burpee
10 Physioball Hamstring Curls
1 Burpee
10 Push Ups
Part A. 2 Sets
20 Jumping Jacks
15 Physioball Hamstring Curls
15 Banded Plank Jacks (R + L = 1)
20 Deadbugs
Part B. 2 Sets
2 Inch Worms
4 Knee Hugs to Samson Stretch
6 Ankle Hugs to Lateral Lunges
8 Good Mornings
10 90/90 Alternating Hip Stretch
Part C. 1 Set
20 Fire Hydrants (10R/10L)
20 Band Walks
20 Monster Walks
10 Single Leg RDL's with a heavy object
Workout: 20 Minute AMRAP
1 Burpee
10 Walking Lunges
1 Burpee
10 Physioball Hamstring Curls
1 Burpee
10 Push Ups
Warm Up
Part A. 2 Sets
20 Jumping Jacks
20 Deadbugs
10 Modified Push Ups
Part B. 2 Sets
10 Triangles
10 Good Mornings
1:00 each side Elevated Pigeon
Part C. 2 Sets
20 Band Walks
20 Monster Walks
20 Banded Glute Bridges
Workout: EMOM, 4 Rounds (16 minutes total)
M1: 5 Push Ups
10 Butterfly Sit Ups
M2: 4 Push Ups
20 Stair Step Ups
M3: 3 Push Ups
30 Air Punches with Cans (exactly like it sounds like!)
M4: 2 Push Ups
Longer rest
then....
Tabata Side Plank
(8 Rounds, 0:20 on, 0:10 rest)
Alternate sides every round.
Part A. 2 Sets
20 Jumping Jacks
20 Deadbugs
10 Modified Push Ups
Part B. 2 Sets
10 Triangles
10 Good Mornings
1:00 each side Elevated Pigeon
Part C. 2 Sets
20 Band Walks
20 Monster Walks
20 Banded Glute Bridges
Workout: EMOM, 4 Rounds (16 minutes total)
M1: 5 Push Ups
10 Butterfly Sit Ups
M2: 4 Push Ups
20 Stair Step Ups
M3: 3 Push Ups
30 Air Punches with Cans (exactly like it sounds like!)
M4: 2 Push Ups
Longer rest
then....
Tabata Side Plank
(8 Rounds, 0:20 on, 0:10 rest)
Alternate sides every round.
Testing
Incline Push Ups
Straight Leg Sit Ups
Wall Sit
INVBBR
Side Plank, R.
Side Plank, L.
Workout: 3 Rounds
1:00 Max Cal Bike
0:30 Rest
1:00 Max Rep Incline Bench Press (45#)
0:30 Rest
1:00 Max Rep Ring Rows
0:30 Rest
1:00 Max Rep Kettlebell Deadlifts (53#)
Incline Push Ups
Straight Leg Sit Ups
Wall Sit
INVBBR
Side Plank, R.
Side Plank, L.
Workout: 3 Rounds
1:00 Max Cal Bike
0:30 Rest
1:00 Max Rep Incline Bench Press (45#)
0:30 Rest
1:00 Max Rep Ring Rows
0:30 Rest
1:00 Max Rep Kettlebell Deadlifts (53#)
Warm Up
1:00 Inch Worms
2:00 World's Greatest (1:00R/1:00L)
1:00 Windshield Wipers
Workout: 3 Sets
0:45 Bird Dogs, R.
0:45 Bird Dogs, L.
0:45 Deadbugs
0:45 Shoulder Taps
0:45 Straight Arm Plank
0:45 Rest
then...
EMOM for as long as possible
7+1* Butterfly Sit Ups
*add a sit up every minute until you can't complete the work in the time any more
1:00 Inch Worms
2:00 World's Greatest (1:00R/1:00L)
1:00 Windshield Wipers
Workout: 3 Sets
0:45 Bird Dogs, R.
0:45 Bird Dogs, L.
0:45 Deadbugs
0:45 Shoulder Taps
0:45 Straight Arm Plank
0:45 Rest
then...
EMOM for as long as possible
7+1* Butterfly Sit Ups
*add a sit up every minute until you can't complete the work in the time any more
Warm Up
3 Rounds
20 Jumping Jacks
10 Air Squats
1) 20 Band Walks
2) 10 Banded Glute Bridges
3) 10 Plank Jacks (R + L = 1)
1) 10 each Kneeling Adductor Stretch
2) 10 each Leg Swings
3) 90/90 Alternating Hip Stretch
Workout: "You Go, I Go" Accumulate the following together
10 Burpees
20 Push Ups
30 Physioball Hamstring Curls
0:40 Straight Arm Plank
50 Banded Deadlifts (or) Glute Bridges
0:60 Side Plank, R.
0:60 Side Plank, L.
50 Banded Deadlifts (or) Glute Bridges
40 Straight Arm Plank
30 Reverse Lunges
20 Shoulder Taps
10 Burpees
Total Time:
3 Rounds
20 Jumping Jacks
10 Air Squats
1) 20 Band Walks
2) 10 Banded Glute Bridges
3) 10 Plank Jacks (R + L = 1)
1) 10 each Kneeling Adductor Stretch
2) 10 each Leg Swings
3) 90/90 Alternating Hip Stretch
Workout: "You Go, I Go" Accumulate the following together
10 Burpees
20 Push Ups
30 Physioball Hamstring Curls
0:40 Straight Arm Plank
50 Banded Deadlifts (or) Glute Bridges
0:60 Side Plank, R.
0:60 Side Plank, L.
50 Banded Deadlifts (or) Glute Bridges
40 Straight Arm Plank
30 Reverse Lunges
20 Shoulder Taps
10 Burpees
Total Time:
Comments on the month or any of the workouts?
