WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) SUITCASE SQUATS
2.) PRONE X'S
3.) 1DB BICEP CURL
CIRCUIT 2: (2 ROUNDS)
1.) 1 1/2 RDLS
2.) PUSH PRESS
3.) x4 TRICEP EXT TO FLY
COOL DOWN
Up Next in 20 Minutes
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LIFT18 TOTAL BODY STRENGTH DAY 2
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) ALT FRONT RAISE
2.) HALO TO ARM ROTATION
3.) SUPINE TRICEP LOWERSCIRCUIT 2: (2 ROUNDS)
1.) SUMO SQUAT TO DEADLIFT
2.) ALT WEIGHTED PICK UP
3.) SUPINE WEIGHTED SLAMCOOL DOWN
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LIFT18 TOTAL BODY STRENGTH DAY 1
WARM UP
CIRCUIT 1 (2 ROUNDS)
1.) CURL TO PRESS
2.) WEIGHTED SQUAT (OPT. KNEEL DOWN)
3.) DEADLIFT TO ROWCIRCUIT 2: (2 ROUNDS)
1.) GOBLET SQUAT
2.) FRONT RAISE CROSSES
3.) CHEST PRESSCOOL DOWN
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20 MINUTE ANY DAY GENTLE MOVEMENT
1. WRIST ROLLS
2. SHOULDER BLADE FWD/BKW DRAW
3. SHOULDER BLADE DRAW + UB
4. FWD/BKW SWIMMERS
5. NECK R/L WIPERS
6. NECK FRONT & BACK
7. NECK ROUNDERS
8. QL SIDE TO SIDE
9. SKATER + QL STRETCH
10. STANDING CAT/COW
11. WRIST FLEX/EXT
12. STEP OUT HUGGERS
13. CHEST & BACK OPENERS
14. ALT STEP TAPS
...
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