08.24.20 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: WEAK GLUTES

(Essentials and Full Gym) – Day 1

Glute Bridge Test:

- Do 15 glute bridges, holding each one for 3 seconds. Take note of how well you’re able to keep your hips high and when your glutes start losing strength.

3 sets:

- 10 dumbbell or barbell deadlifts

Do your best to place the workload in the glutes, and take note of how well you’re able to do that and when your glutes start to lose strength.

WORKOUT

(Essentials and Full Gym)

Complete the following:

- Short run (~2 min)

- 50 single dumbbell squats (medium weight, large volume)

- Short run (~2 min)

- 30 two-dumbbell squats (same weight, large volume)

- Short run (~2 min)

Goal RPE: 7-9

Suggested timecap: 14 minutes

REFLECTION: POSITIVE LABELS

Turn in Homework – What positive labels did you do work on this weekend?