Community Complex

Warm-up: 2 Times Through

1:00 Plank

20 Banded Side Steps (R & L)

25 Glute Bridges

Then,

Resistance Band Chest & Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Complete Warm-up sets of Community Complex with 15 & 25 & 45 lb bars.


Main Set:

Option 1 > 3 Months

4-5 Sets of the Community Complex AHAP(As Heavy as Safely Possible)

5 Barbell Pushups

5 Deadlifts

5 Power Cleans

5 Thrusters

5 Back Squats

5 OH Push Press


Once we pick up the bar, we keep a hold of it

This can be completed with dumbbells as well

Rest 3-5 Minutes between complexes


Option 2 < 3 Months

3-4 Sets of the Community Complex 45/65

5 Barbell Pushups

5 Deadlifts

5 Power Cleans

5 Thrusters

5 Back Squats

5 OH Push Press


Option 3 < 1 Month

3-4 Sets of the Community Complex 25/45

2 Barbell Pushups

2 Deadlifts

2 Power Cleans

2 Thrusters

2 Back Squats

2 OH Push Press


@ Home Option

Complete the same movements with dumbbells. 15# each hand Women, 20# each hand Men. You may go heavier if you have the option. Then complete as many Community Complexes as possible in 20 minutes.



Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches