Week 3: Day 1

Tuesday (11/17):

Warm Up:

Row or Run 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 Lateral/ Frontal – 10 reps of each

Shoulder/Chest with Resistance Band – 3 sets of 30secs

Piriformis stretches – 3 sets of 30 secs

Supported Deep Squat – 3 sets of 30 secs


Main Set: Working on OH Press & Back Squats – Work on heavier weight for OH Press Back Squats!

*****PLEASE NOTE...if you have any issues with back arching on your OH Press, then let's work on Push Press (click to see video) to help with posture, then we will move to OH Press****


OH Press:

3 x 5 @ 25lbs for ladies; 45lbs for guys (DBs = 15lbs each ladies/20lbs each guys), REST :30sec in between sets – 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 there is no movement below the hips, that your shoulders rotate back vs. archy your back to get you 'head through the window' to finish. Feel free to video yourself & send it to me to review.

3 x 10 @ 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, regardless the weight should be light enough that you can clean it to your chest. REST 1 min in between sets.


Back Squats:

3 x 5 @ 25lbs for ladies; 45lbs for guys (DBs = 15lbs each ladies/20lbs each guys), REST :30sec in between sets – 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, keep your elbows high and back and lastly that your knees are tracking over your toes. Feel free to video yourself & send it to me to review.

3 x 10 @ 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, regardless the weight should be light enough that you are able to clean it to your chest & push press it overhead to place it on your 'shelf'. REST 1 min in between sets.


Cool Down:

https://youtu.be/gS-LSLQEmVU



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