Symmetry

Updated: Sep 9

Warm-up:

200 m Run/Row

1:00 Plank

20 Glute Bridges

Down Dog to Runner's Lunge

Arm Circles


Complete all reps with the right side only. Then repeat with the left.

Option 1 > 3 Months: 3 Rounds

20 Single-Leg Deadlift to Lateral Lunge 15/20

20 Single Arm Thrusters 15/20

20 Single Arm DB Bent Row 15/20

20 Single Arm DB Biceps Curls 15/20

20 High Weighted Situps with OH Triceps Extensions 15/20 (Completed with both hands)


Option 2 < 3 Months: 2-3 Rounds

20 Single-Leg Deadlift to Lateral Lunge 10/15

20 Single Arm Thrusters 10/15

20 Single Arm DB Bent Row 10/15

20 Single Arm DB Biceps Curls 10/15

20 High Weighted Situps with OH Triceps Extensions 10/15 (Completed with both hands)


Option 3 < 1 Month: 2- 3 Rounds

10 Single-Leg Deadlift to Lateral Lunge 5/10

10 Single Arm Thrusters 5/10

10 Single Arm DB Bent Row 5/10

10 Single Arm DB Biceps Curls 5/10

10 High Weighted Situps with OH Triceps Extensions 5/10 (Completed with both hands)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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