171207 Part 2

Based on our workout Tuesday

Warm-up:

25 Jumping Jacks

Lunge Twists

3 X:

1:00 Plank

30 Glute Bridges


Take a few minutes to complete some lighter weight warm-up reps of Back Squat, Deadlift, and Push Press


Then,


Complete the following, for each exercise, using your 4 rep weight from Tuesday*

10 Reps

200 m Run/Row

10 Reps

200 m Run/Row

10 Reps

200 m Run/Row

Not timed. Run shouldn't be a recovery. If we need to rest, we take a break AFTER the run, And we will need to rest. It's ok to break up the reps and rest a little when needed to keep us from risking poor form and getting hurt.


Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Child's Pose


*Less than 1 Month

10 reps of all exercises with cautious weight

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




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