Week 2 – Day 6

4 Sets – Increase your effort on Rower every set
Row 15/12 Cals
20sec Single Leg Glute Bridge Hold/leg
10 Goblet Curtsy Squat/leg
rest 90sec between sets
Mobility Focus –
Squat Flow Movements x 2-3x through
https://youtu.be/Yo55p6k0oIA Squat flow movements

A1) DB Suitcase Front Foot Elevated Split Squat

2-3″ step; 2020; 6/leg; rest 45sec x 3

A2) Dual Kettlebell Windmill

3111; 4-5/side; rest 45sec x 3

A3) Rower Pike Ups

2020; 8-10reps; rest 90sec x 3

B1) Cyclist Front Squat

41X1; 4,4,4; rest 60sec

B2) Reverse Sled Drag

30m TOUGH load for you; rest walk 2-3mins x 3

C) 3 Sets

Assault Bike 60sec @ 75% effort
25m Single Arm KB Front Rack Carry/arm (MAKE THIS TOUGH)
rest 90sec
Row 60sec @ Damer Setting 10
16 Alternating KB Rack Drop Lunges (2″ step)
rest walk 90sec

Coaching notes this week:

Welcome to week two! As we have returned to the beginning of a new cycle of periodization, take the time this week to notice the details of the movements, and see where you can improve. Awareness of how your body moves through space in each exercise, as well as how you are progressing in the big picture, helps to connect you more to your training and really awaken, instead of following a prescription automatically.

As always, we are here for your questions and comments, and love seeing your progress.

Warm regards,
Coach Khang