Week 2: Day 2

Thursday (11/12)

Warm Up:

3 Rounds

20 KB Swings 15/25lbs

20 Y-T-Cobra Back Extensions (on ball)

20 Stability Ball Crunches

20 Stability Ball Glute Bridges

20 Stab Ball Kills (R+L=1)


Main Set: Focus on Overhead Press & Back Squats – Goal is form, form & FORM!!!


Overhead Press - Work with a light bar or dumbbells (25lb bar/15lb DB each hand for women/45lbs/20lbs DB each hand for men); Ensure a nice neutral spine prior to lifting, then clean the bar/DBs to shoulders (if using DBs), then lift the bar over your head. Ensure the bar is directly above your head, another way to think of this is that you are putting your head 'through the window' (the window is framed by your arms).

3 x 10 reps, resting 30seconds - 1 minute between sets.

Back Squats - Work with a light bar or dumbbells (25lb bar/15lb DB each hand for women/45lbs/20lb DB each hand for men). Ensure a nice neutral spine prior to lifting up the bar from the ground. Clean the bar to your chest, then PUSH PRESS the bar to overhead & then GENTLY rest the bar on your shelf, NOT on your spine. Then squat to parallel or below.

3 x 10 reps, resting 30seconds - 1 minute between sets.


Cool Down: 10mins of YOGA - https://youtu.be/-ZPyCILWvT0

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