08.28.20 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 5
Repeat Day 1
- 15 glute bridges, holding each one for 3 seconds
- 3 sets of 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. Record any observations you’ve made about your glutes over the course of the week.
WORKOUT
(Essentials and Full Gym)
Complete the following:
- 21 thrusters (light weight)
- 21 pullups
- 15 thrusters
- 15 pullups
- 9 thrusters
- 9 pullups
Goal RPE: 8-10
Suggested timecap: 10 minutes
REFLECTION: QUALITY OF LIFE
Homework – Do work on your quality of life. Take a first step this weekend to move yourself closer to your ideal 10.