Welcome to 2021, and welcome to the last 8 weeks of Endurance Strength Training!! This week is all about seeing where we have come over the last 8 weeks. We will be benchmarking again!!! That said, please try to get to the gym 10-15mins early so that we can get your weight & measurements completed PRIOR to the workout.
Circumferences of: Neck, Chest, Waist, Hips, R Thigh, R Arm
Warm Up/ Mobility/ Drill
8 reps Glute Activation
15 reps Ab Bridge
15 reps Glute Hamstring Activation
10 reps Booty Scoot
10 reps Bear Crawls
10 reps Inchworms
Toe Touches - 10m
Ankling - 10m
Hip Rotations "Over the Hurdle" - 10m
Hip Rotations "Opening the Gate" - 10m
Skips - 10m
High Knees - 10m
Butt Kicks - 10m
Baseline Tests - Record ALL numbers & any modifications
Timed 2 Mile Run – Yep, for those of you that have been here in year's past, we are CHANGING it up this year & doing a little more endurance vs. SPEED!!!
If you are UNABLE to run, then you will complete an all out 1,000m ROW test…row as fast as you can for 1,000m & record the time.
1 Minute Timed Situps - complete as many sit ups as possible in 1 minute
1 Minute Timed Pushups - complete as many push ups as possible in 1 minute
1 Minute Timed Squats - complete as many squats as possible in 1 minute
Cool Down: Flexibility – https://youtu.be/-ZPyCILWvT0