The Meg II


20 Jumping Jacks

20 Squats

3-5 Yoga Worms

Lung Twists

Resistance Band Chest and Shoulder Mobility

Then Complete the Following:

15 - 16- 17- 18- 19- 20 reps

KB Swings 35/55

SLDL R 15/20 (Modification for Single Leg Dead Lift)

SLDL L 15/20

Counter Balance Squat 8/10

Post Thoughts to Comments

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Child's Pose

Scorpion Stretch

*Been with Community Fit less than 1 or 2 months? Please only complete reps of 5-6-7-8-9-10 with lighter weight.

*It is more important to complete each and every rep, with the best form possible, using the fullest range of motion, in the safest way, than to use heavy weight and shorten the movements.

This is an UNTIMED workout, it is more important to maintain a safe spine and every rep complete. This is a lot of work on the lower back, a lot. Good news is, we have muscles there that need to be strengthened too! So welcome the burn, just avoid the cramping feeling.

If anyone sees any 90# Dumbbells on sale anywhere....please let me know. And I'll ask Josh to come bring them back!

148 views5 comments

Recent Posts

See All


Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo