General Warm-up
3 Rounds
20-30 seconds Child’s Pose
3-5 each way Scorpions
5 reps each way Thread the Needle
20 Shoulder Taps
10 Band Pull Aparts
10 DB/KB RDLs
10 DB/KB Goblet Squats
MANAGEMENT:
Take them through on command for at least Round 1
Specific Warm-up
3 Rounds
10 Single Arm Curl to Press (5 each arm)
10 Plank Up Downs
Upper Body Main Lift
Double DB Alternating Strict Press 5x6 each arm
Inverted Rows 5x12 (VIDEO)
FOCUS:
Reps decreased from last week, try to increase the weight on the Strict Press and get yourself more parallel to the ground or feet on a box/bench for Inverted Rows to continue to challenge yourself
Strict Press: Shoulder Strength and Stability…DB in both hands starting at the shoulders, press one arm up into full extension and back down, then the other arm, alternate for 8 reps each arm, 16 total reps
Inverted Rows: Back and Bicep Strength…set the barbell at about hip/waist height, hands set where you would bench press from, pull with your whole body moving as a unit and get your chest to the bar, if you cannot get your chest to the bar then raise the bar height
WORK/REST RATIO:
Every 3 minutes for 15 minutes complete both movements
This also allows people to share equipment, one person can start on the push and the other on the pull, switch, both can get both movements done in the 3 minutes
Accessory Work
Double DB Lateral Raise 5x8
Single KB Upright Row 5x8 (both hands on one KB)
Single DB Curls 5x4 each arm
Single DB Overhead Tricep Extension 5x8
Hollow Flutter Kicks 5x30 (VIDEO)
FOCUS:
Reps decreased from last week on Lateral Raises, Upright Rows, Curls and Tricep Extensions, try to increase the weight
Reps increased on Hollow Flutter Kicks to continue to build core strength endurance
Lateral Raise: Shoulder Strength…DB in each hand, stand tall, slight bend in the elbow, try to not use your traps, raise to shoulder height without bouncing, keep it strict, weight won't need to be very heavy
Upright Row: Biceps and Trap Strength…Stand tall, both hands on one KB, pull to where your elbows are above your hands, hands should get to around shoulder height
Tricep Extensions: Tricep Strength…both hands on one DB, up overhead, keep your core braced and back flat, just hinge at the elbow and press back up, once again the weight won’t need to be very heavy
Flutter Kicks: Core Strength…Ideally your hands are overhead in the hollow position, but if your lower back is arched then put your hands under your butt, move only at the hip, legs should be straight, core is braced for all reps
WORK/REST RATIO:
Alternating EMOM 15: M1: Lateral Raises, M2: Upright Row, M3: Curls, M4: Extensions, M5: Flutter Kicks
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order