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08.17.20 WORKOUT

WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees

Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause

MOVEMENT FOCUS: UPRIGHT SQUAT


(Essentials) – Day 1

3 sets:

- 15 pause squats with one or two dumbbells

Take note of how well you’re able to keep your chest up, and of if/when your hips start rising before your chest

(Full Gym) – Day 1

3 sets:

- 15 pause back squats with a lightweight barbell

Take note of how well you’re able to keep your chest up, and of if/when your hips start coming up before your chest

WORKOUT


(Essentials and Full Gym)

Repeat the cycle for 20 minutes:

- 10 deadlifts (light weight, light volume)

- 4 burpees over the barbell or dumbbells (light volume)

- 6 push presses (same weight, light volume)

- 4 burpees over the barbell or dumbbells (light volume)

Goal RPE: 5-7

REFLECTION: SMARTS


What type of smarts did you do work on over the weekend?