08.21.20 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 5
Repeat day 1:
- 3 sets of 15 pause squats with one or two dumbbells
Record any observations you’ve made this week about your hips and chest in your squat
(Full Gym) – Day 1
Repeat day 1:
- 3 sets of 15 pause back squats with a lightweight barbell
Record any observations you’ve made this week about your hips and chest in your squat
WORKOUT
(Essentials and Full Gym)
Complete 4 cycles:
- 15 burpees or 10 calorie row (light volume)
- 20 alternating dumbbell snatches (medium weight, light volume)
Goal RPE: 7-9
Suggested timecap: 10 minutes
REFLECTION: POSITIVE LABELS
Homework – Do work this weekend on the positive labels and adjectives that you would hope people to identify you as.