Warm-up:
30 Jumping Jacks
30 Squats
Resistance Band Chest/Shoulder Stretches
Then complete each section separately. Sections may be completed in any order. If you have been with The Community Fit less than 1 month, please focus on your form and use a lighter weight. Please be careful as we progress.
Back Section I
Complete the superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.
6-8 AHAP Back Squats @ Home Option
Burn-out set of Air Squats
Rest
Back Section II
Complete each superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.
6-8 AHAP (As Heavy as Safely Possible) DB Bent Rows
Burn-out set of Resistance Band Lat Pulls @ Home Option
Rest
Cool Down:
Lower Back and Piriformis Stretches
Post weights used and # of reps for each burnout set to comments
The aftermath of yesterday's workout
