Week 9: Day 1

Tuesday (1/5)

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.


Weights and Measurements

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

Then:

10 reps each Leg Swings Lateral/ Frontal

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.

Sit & Reach

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

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