S.T.B.L.

Warm-Up:

This workout takes a full 40-45 minutes so warm up a little before class begins. A good 3-5 minutes of mobility from previous workouts.


Complete each section 3 times. If working out from home, focus on a slow count.

Less than 3 Months complete 2-3 Rounds with 10/15 # DBs. Less than 1 Month, or your first time doing S.T.A.B.L. - Complete 2-3 Rounds of 1/2 reps and 5/10 # DBs.


This workout has the potential to make us VERY sore, especially if we are first timers or over-do it. Please use your best judgment. Yes, the benefits are critical, but will not matter if we do too much. So if we missed several workouts last week, or haven't been consistent then let's drop rounds and weight.


3 Rounds: Shoulders

20 DB Front Raise 15/20

20 DB Upright Row 15/20

20 DB OH Press 15/20

Rest 1 Minute


3 Rounds: Triceps

10 Triceps Pushups (modified)

20 DB Skull Crushers 15/20

20 DB OH Triceps Ext 15/20

Rest 1 Minute


3 Rounds: 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


3 Rounds: Legs

20 BTB Squats with Calf Raise

20 Single Leg Deadlifts R 15/20

20 Single Leg Deadlifts L 15/20

Rest 1 Minute


Cool Down:

Resistance Band Chest/Shoulder Mobility

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

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