10.30 Friday | Gym
Today is total body, we will be working at a higher heart rate with little rest between movements. Exercises are performed at a quicker pace and moderate load. We will be utilizing a little more equipment today. Adjust as needed to keep set up and clean up quick.
Warm Up
ROWER
5 Minutes
Warm up. Push with your leg and when your hand are about to mid shin big pull with your arms
STAR STRETC
30 seconds
Exhale as you reach opposite hand to opposite leg
ALT. RUNNER LUNGE
60 seconds
Hold each side for an extra count, maybe even drop the back knee and lift the chest
SEATED HIP OPENER3 90/90
60 seconds
Circuit 1 — 3X
Note- Perform exercises back to back with little rest between. Rest if needed at the end of the round. Repeat 3 rounds. Should take 10-12 minutes
EQUIPMENT
LANDMINE
DUMBBELLS
EXERCISES
12 reps LANDMINE SQUAT TO PRESS
12 reps GORILLA ROW
12 reps BEAR CRAWL PULL THROUGH
Repeat little to no rest.
landmine squat to press
12 reps Moderate Load
Head comes between elbows as you come to the full press position
GORILLA ROW
12 reps Moderate Load
I’ll use a pair of 30-35lb DBs.
Row up and back towards your hip with your chest square to the mat
BEAR CRAWL PULL THROUGH
12 reps
Knees should be floating just off the mat
Circuit 2 — 3X
Note- Perform exercises back to back with little rest between. Rest if needed at the end of the round. Repeat 3 rounds. Should take 10-12 minutes
EQUIPMENT
PULL UP BAR
DUMBBELLS
BALL
EXERCISES
3-5 reps ECCENTRIC PULL UP
12 reps REVERSE LUNGE + LATERAL RAISE
16 reps WALL SIT BALL TAP
Repeat 3 rounds.
ECCENTRIC PULL UP
3-5 reps
Slow 4 count lower. Alternative- Assisted machine with little resistance
REVERSE LUNGE + LATERAL RAISE
12 reps Moderate
I’ll use a pair of 12.5 DBs
WALL SIT BALL TAP
16 taps/reps
Tap left, tap center, tap right. repeat. CAN USE A DUMBBELL
Burnot Circuit 3 — 4X
Note- This is fast pace, no rest. Finish strong!
EQUIPMENT
BOX
WALL BALL
EXERCISES
6 reps BURPEE BOX JUMP OVER
10 reps WALL BALL SHOT
As quickly as possible
burpee box jump over
6 reps
Modify- Shoulder taps with box step up and down
WALL BALL SHOT
10 reps I’ll use a 12-14lb ball
Alternative- DB thrusters with a pair or single DB
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
DOWN DOG STRETCH
30 seconds
KNEELING HAMSTRING STRETCH
60 seconds Switch legs halfway
PIGEON
60 seconds each leg