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.