Week 3 – Day 15
Warmup:
Aerobic Primer
30sec Run @ 75-80% x 8 sets
30sec Rest
*build your pace with each set
+
3-4 Sets – RUMP PUMP
20 Banded Frog Pump
12/side Extra Range Jane Fonda
Banded Seated Hip Abduction (10 reps in 3 positions – leaning back, upright, leaning forward)
https://youtu.be/8Ykf_e9nWfo banded frog pump
https://youtu.be/hByJa05ZGjY banded seated hip abduction
https://youtu.be/VtYNEflul70 Jane Fonda
A1) Back Squat
3131; 3,3,3,3; rest 30sec
https://youtu.be/Rvy12jFLBFo
A2) Staggered Stance Kettlebell Deadlift
2121; 4-6/leg; rest 3mins x 4 sets
https://youtu.be/prDdkGgNWLM
B1) Mixed KB Rack Suitcase Reverse Lunge
20X1; 6-8/leg x 1 set; 4-6/leg x 2 sets; rest 30sec between legs; rest 90sec
https://youtu.be/B7IdfJxmjCQ
B2) Back Extensions
3012; 4-6reps; rest 90sec x 3
Loaded with plate or dumbbell in front of chest
https://youtu.be/zyBVlPuJeHg
C) Steady Grind Continuous
1k/850m Row @ Damper 10 for Cals
1min KB Front Rack Split Stance Isometric Squat Hold Left Leg
30reps KB Burpee Box Step Up 20/16″
1min KB Front Rack Split Stance Isometric Squat Hold Right Leg
100m TOUGH Sled Push
*use one pair of KB for both movements with the KB’s and choose something challenging
*for the split stance isometric if you have to break be sure to only count the actual time you are in the position until 1min is reached
*for the other movements just find a steady pace until the distances or reps are done. Make that last 100m something you really have to work for!
https://youtu.be/_mPxnqOrjNY sled push
https://youtu.be/nMEK_YJ3Lgw KB Front Rack Split Stance Isometric Squat
https://youtu.be/KTZCuJn3IE0 KB Burpee Box Step
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