30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

Down Dog to Pigeon

Leg Swings Front to Back & Laterally

Resistance Band Chest/Shoulder Mobility

Option 1 > 3 Months : Complete each section 3 Times

Option 2 < 3 Months: Complete each sections 2-3 times with 15/25#

Option 3 < 1 Month: Complete each section 2 times with 10 reps of each movement and 10/15#

Complete each section exactly as written, in order.

Shoulders 10 DB Front Raise 25/35 10 DB Upright Row 25/35 10 DB OH Press 25/35

10 Banded Reverse Fly AHAP Rest 1 Minute

Triceps 10 Triceps Pushups (modified) 10 DB Skull Crushers 25/35 10 DB OH Triceps Ext 25/35 Rest 1 Minute

Back 10 Resistance Band Lat Pulldowns AHAP 10 Single Arm Bent Row R AHAP 10 Single Arm Bent Row L AHAP

10 Strict Ring Rows Rest 1 Minute

Biceps 21's 7 BB Biceps Curl (Half to Top) 25/45 7 BB Biceps Curls (Bottom to Half) 25/45 7 BB Biceps Curls (Full) 25/45 Rest 1 Minute *This workout is NOT timed, each rep should include a slight hold at the top of the movement

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Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

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Daily Challenge: 2 x 10, each side (Front+Side+Back=1) Lunge Complex

Please join us this Thursday evening at Osage Creek Pavilion, from 6:30-8:30 pm to Celebrate the marriage of my son, Jordan Bennett. They were married in the Provo Temple on August 21, 2021. We would love to celebrate with our Arkansas family and invite you to a casual second reception. Please come and go as you please, grab some dessert, and meet the new Bennett daughter, Maddy! (We adore the heck out of her!).

Osage Creek Pavilion is located @ 700 SW 16th Street. Parking is limited however, there is more parking available in the Climb Bentonville parking lot located off 14th, just east of I street. There is a paved trail that leads from that parking lot to the pavilion.