Week 1: Day 2

Updated: Oct 30, 2020

Thursday's will always include a CORE workout + some strength building movements.


Warm up:

2 x 1:00 Planks

2 x 5 Lunge Twists


Main Workout:

10mins AMRAP (as many rounds as possible): 20 Piri Glute Bridges R

20 Piri Glute Bridges L

20 V-Ball Transfers (Down + Back = 1) 20 Russian Twists (R+L=1) 15/20

20 Box Step Ups/downs (no jumps)

Working on Front Squats & Dead Lifts – Goal = Focus on FORM & LIGHT weight for each movement!!! Front Squats:

3 x 5 @ 25lbs for ladies; 45lbs for guys (DBs = 15lbs each ladies/20lbs each guys) – this is all about focusing on FORM!! For those you on-line, please focus on the video & ensure you get the form properly. If you have a mirror to see yourself, then look at different angels to ensure you are sitting back through your heals, or if you have a friend that can video you & you can either send it to me, or review vs the demo video.

3 x 15 @ LIGHT WEIGHT – form over weight – this is to test you with a slightly heavier weight than just the bar. Some folks may be good with just practicing with the bar; others may need a plate or two to see how their form is looking. REST 1 min in between sets.

THEN,

Dead Lifts:

3 x 5 @ 25lbs for ladies; 45lbs for guys (DBs = 15lbs each ladies/20lbs each guys) – this is all about focusing on FORM!! For those out of town, please focus on the video & ensure you get the form properly. Ensure your hips are lower than your back before you start to lift, this will ensure you are lifting with your legs, not your BACK!!

3 x 15 @ VERY LIGHT WEIGHT – form over weight - this is test you with a slightly heavier weight than just the bar. Some folks may be good with just the bars; others may need to add a plate or two, but ONLY if form is GOOD!!! REST 1 min in between sets.

Flexibility: https://youtu.be/--Cy6tulXcU

Remember to let us know your benchmark numbers if you did them outside of class.

28 views0 comments

Recent Posts

See All

FINAL WEEK: DAY 2

Thurs (3/4): Warm Up: Run or Row 400m Glute Activation – 8 reps Ab Bridge – 15 reps Glute Hamstring Activation – 15 reps Booty Scoot – 10 reps Bear Crawls – 10 reps Inchworms – 10 reps Leg Swings Late

FINAL WEEK: DAY 1

WOW, FINAL WEEK!!! I know it was a big commitment to come every week on Tues/Thurs!!! You all had great improvements not just in strength, but you believed you could do, working through injuries or ju

WEEK 16: Day 2

Thurs (2/25): At Home workout again today!!! I would HIGHLY recommend downloading a HIIT Timer app, so that you have something counting the 20secs on/10secs off + the 8 rounds of work!!! Warm-up: 2 Mi

COMMUNITY.jpg