Run the Rack IV

Warm-up:

30 Jumping Jacks

Down Dog to Runner’s Lunge & Twist

Arm Circles

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

Scorpion Stretch

QL Stretch

Pigeon Stretch


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


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