171207

Updated: Mar 5

(Adapted from Wodwell)


Warm-up:

5 Minutes Jump roping or Jumping Jacks

3 X:

1:00 Plank

:30 Right Side Plank

:30 Left Side Plank

30 Glute Bridges


Complete each of the following with weight As Heavy as Safely Possible (AHAP)*. Complete all reps of one exercise before completing reps of another.

-Rest 3-5 minutes between each set

-Rest as needed between exercises

-Scale weight as needed


Back Squat

8- 6- 4- 2

Push Press

8-6-4-2

Deadlift

8-6-4-2


Cool Down:

3 Yoga Worms

3 Lunge Twists

Low Back and Piriformis Stretch

QL Stretch

Child's Pose


*Less than 1 Month

5-3-1 reps of all exercises

Less than 3 Months

Complete all reps with lighter weight


Post Weights to Comments


March Challenge!

Complete 5 Minutes of Jump roping 5 Days a Week


Billboard siting! Check out the digital billboards on Walton. Thank you DBI for making us look sooooooo legit! And Casey W. for the graphic design. And most importantly, the Campbells who are now famous.

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