08.21.20 WORKOUT

WARMUP

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

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees

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.