Warm-up:
30 Jumping Jacks
Down Dog to Runner’s Lunge & Twist
Leg Swings Front to Back & Laterally
Run the rack 2 x for each of the following*:
10 DB OH Triceps Ext (Strict)
10 DB Biceps Curls (Strict)
10 DB Bent Rows (Strict)
10 DB Squats
*Unless you’re completing a modified version @Home, or if you’ve been with us less than 1 Month, and/or this is your first time doing Run the Rack, please ONLY complete 1 run of each exercise.
Complete both runs of 1 exercise before beginning another.
Rest 1 minute between runs of the same exercise and 2 minutes before starting a new exercise. Once your form “breaks” or you stop completing reps, end your run. Keep each rep in strict form.
Cool Down: Child's Pose
Post weights and reps completed per exercise to comments
@Home Version: Complete the warm-up and cool down as written
Option 1 > 3 Months
Complete 2 minutes of each of the following:
DB Bent Row 15/20 each hand Strict
DB Strict Biceps Curls 15/20 each hand
DB Triceps Ext 15/20
DB Squats 15/20 each hand
Rest 1 minute between each exercise. Complete two, 2-minute intervals of each exercise. Rest two minutes between different exercises. For example - 2 minutes of Biceps Curls, rest 1 minute, two minutes of Biceps Curls, rest 2 minutes, 2 minutes of another exercise.
Option 2 < 3 Months
Complete 2 minutes of each of the following:
DB Bent Row 10/15 each hand Strict
DB Strict Biceps Curls 10/15 each hand
DB Triceps Ext 10/15
DB Squats 10/15 each hand
Complete one or two rounds of each exercise.
Option 3 < 1 Month
Complete 1 minute of each of the following, 1 or 2 times through:
DB Bent Row 5/8 each hand Strict
DB Strict Biceps Curls 5/8 each hand
DB Triceps Ext 5/8
DB Squats 5/8 each hand
If this is your first time doing "Run the Rack" please only complete each exercise for one, 1-minute interval. Challenge of the Week: 1 Minute of Burpees
