WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) SHOULDER: (1)ALT PRESS, (2) 1DB UP & OVER (3) L's
(2/7) SQUAT: (1) DBL PULSE, (2) ALT FRONT/BACK LUNGES, (3) DBL DB SWINGS
(3/7) BACK: PISTON ROWS, 2: HELD AT TOP DOWN 3: WIDE TO NARROW
(4/7) BICEP: 1: 1/2 R/L BICEPS (2) ALT HAMMER CURL 3: WIDE/NARROW BICEP
(5/7) BUTT: 1: R STAG DEADLIFT, 2: L STAG DEADLIFT, 3: SQUAT TO ALT LUNGE
(6/7) CHEST: (1) CHEST PRESS, (2) FRONT PRESS (3) PRESS HELD HIGH
(7/7) FLOOR: (1) WEIGHTED TO x2 ROTATIONS, (2) 1DB TO ALT KNEE (3) WEIGHTEd MOVER PLANKS
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NO REPEATish (30 minute total body wi...
WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) LEGS: (1) ALT SNATCHES (2) SQUAT TO SIDE STEP (3) NARROW /WIDE SQUAT
(2/7) AGILITY: (1) UP AND OVERS, (2) HOP OVERS (3) IN & OUTS
(3/7) LB: (1) DL + CALF RAISE (2) CALF RAISES (3) CARRIES
(4/7) TRICEP: (1) 1DB EXTENSION (2) TOP HELD LOWERS (3) P... -
10 Minute Total Body Seated Stretch #1
1.) NECK STS + ROLLS
2.) SIDE TO SIDE STRETCH
3.) CHEST/BACK OPENER
4.) GROIN STRETCH
5.) R HAMSTRING
6.) L HAMSTRING
7.) HANDS UP + TORSO TWISTS
8.) WRIST ROLLS -
4-3-2 (15 Minute Stretch) #4
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) LATS
2.) HIP HINGES
3.) DOWN DOGS
4.) SUPINE ROTATIONS
COOL DOWN:
