WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) NARROW ROW
2.) PUSH UP TO A ROW
3.) PENGUINS
CIRCUIT 2: (2 ROUNDS)
1.) OVERHEAD TRICEP EXTENTION
2.) 3 DIRECTIONAL BICEP CURL
3.) INGLE LEG FROG PUSHERS
COOL DOWN
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LIFT18 TOTAL BODY STRENGTH DAY 17
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUMO SQUAT
2.) TABLE TOP FIRE HYDRANTS
3.) ALT FWD LUNGESCIRCUIT 2: (2 ROUNDS)
1.) ALT SL WEIGHTED GLUTE BRIDGE
2.) SIDE LYING LEG LIFT (R)
3.) SIDE LYING LEG LIFT (L)
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 18
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SINGLE LEG RDL R
2.) SINGLE LEG RDL L
3.) BICYCLE CRUNCHCIRCUIT 2: (2 ROUNDS)
1.) SQUAT TO CURL
2.) STEP BACK LUNGE TO LIFT
3.) CROSS TO NARROW BICEP CURL
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 19
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) BENT OVER ROW
2.) X2 SUMO X2 NARROW
3.) STS OVERHEAD PRESSESCIRCUIT 2: (2 ROUNDS)
1.) REVERSE FLY
2.) LATERAL LUNGE TO UPRIGHT ROW
3.) PLANK ALT SHOULDER TAPS
COOL DOWN
