Exploded II

Updated: Oct 27, 2020

(Compare to October 6)

Warm-up: 2 Rounds *Less than 1 Month complete 1 round or 2 rounds of 1/2 reps

30 seconds Plate Switches

30 second Plank

20 High Spider Plank (R+L=2)

20 Glute Bridges

20 Banded Side Steps R

20 Banded Side Steps L


Complete all rounds of each section before beginning another. Sections may be completed in any order*.

Section1: 2 Rounds

5 Weighted Split Squat R AHAP

5 Weighted Split Squat L AHAP

30 Seconds of Lunges Switches (R+L=2)

Rest 2 - 3 Minutes


If you have a history of knee pain or osteoarthritis, please complete weighted step back lunges instead of split squats.


Section 2: 2 Rounds

300 m Row AFAP (As Fast As Possible)

Rest 2-3 Minutes


Section 3: 2 Rounds

20 Calf Raises (feet together)

50 Situps


*Less than 1 Month

Complete 2 Rounds, of half rep, without weight



Post times for the row, weights, and thoughts to comments.


Cool Down:

Child's Pose

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


A.K.A. Ken and Barbie





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