OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 MInutes Moving steadily through:
10/8 Calorie Bike (Easy to Moderate)
10 squat with thoracic rotation
5 lateral box Step Ups (each Side)
10/8 Calorie Bike (Easy to Moderate)
5-10 Overhead Squats (empty bar)
5-10 Front Squats (empty bar)
4. Workout Prep
1 set (at workout pace):
4 Calorie Echo Bike
4 Overhead Squats (at workout weight)
4 Calorie Echo Bike
4 Front Squats (at workout weight)
Calorie Row
Overhead Squats (95/65)
-Rest 5:00-
27-21-15-9
Calorie Row
Front Squats (95/65)
Target Time each set: 9-10 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus for today’s workout is moderate/high intensity with a push pace on the row and don’t quit get sloppy on the barbell.
Attack the rower (not all out) and don’t settle for the same everyday paces.
WORKOUT STRATEGY & FLOW
Row: Calories are on the moderate side meaning that you can consistently get faster each round as the calorie count drops, while coming out at a fast (but not sprint) pace.
Overhead Squats & Front Squats: Go for unbroken if possible! (No more than 2 sets at any point). Take 2-3 breaths right before picking up the bar to get ready to hang on and stay in a solid position.
Add Comment