Week 1 – Day 5
Warmup:
Aerobic Primer
30sec Row @ 75-80% x 8 sets
30sec Rest
*build your pace with each set on the rower – these are not sprint sets but warm up to aerobic level pacing work.
+
3-4 Sets – RUMP PUMP
10 Single Leg Glute Bridge/leg
10m Lateral Band Walks/side
10 Theraband Clamshell Side Planks/side
https://youtu.be/-7W2f_h9iXE
https://youtu.be/zT09KKiAJ0w
https://youtu.be/kSzXgPAJHa0
A1) Back Squat
5151; 5,5,5; rest 30sec
https://youtu.be/Rvy12jFLBFo
A2) Staggered Stance Kettlebell Deadlift
3131; 6/leg; rest 3mins x 3 sets
https://youtu.be/prDdkGgNWLM
B1) Dumbbell Suitcase Reverse Lunge
30X0; 6-8/leg; rest 30sec between legs; rest 90sec x 3
https://youtu.be/PFwB_6NWP60
B2) Back Extensions
3131; 6-8reps; rest 90sec x 3
https://youtu.be/zyBVlPuJeHg
C) Steady Grind Continuous
2mins Sled Push moderate load
2mins Wall Walks
2mins Wall Sit
2mins Turkish Get Ups w/ Added KB Press at top of Each Rep (switch arms each rep)
*for the wall sit if you have to break be sure to only count the actual time you are in the position until 2mins is reached
*for the other movements just find a steady pace and accumulate reps during the alotted time
https://youtu.be/LkqIu3YpRNo TGU
https://youtu.be/SszDMOZvFuw Wall Sit
https://youtu.be/_mPxnqOrjNY Slead Push
https://youtu.be/Qve98qQFfDQ Single arm KB push
https://youtu.be/JsGNOjxsu9A Wall Walks
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