WEEK 6: March 24 - March 30 2021
Superset 1:
Weighted lunges (6 per side)
Squat jumps (8)
X3
Circuit:
Hip thrusts plus hold (3x7+1 hold)
Banded donkey kicks (8 per side)
Glute bridge (10)
X3
Abs:
Arms only assault bike (15 seconds)
Ball slams (10)
Plate hops/box jumps (10)
Rear lunge (10 per side)
WEEK 5: March 17 - March 23 2021
Roll out T-spine and lats
Mobilize upper body, stretch chest, back, shoulders
Bench warm up; bench 3x8
Superset 1:
Dumbbell pull overs (3x8)+
Skullcrushers (12)
Superset 2:
Bent over row (3x8/side)+
Band pull aparts (12)
Superset 3:
Kettlebell halos (8)
Bench push ups (8-12)
Abs:
Band trunk rotations (8 per side)
30 second plank
30 second hollow holds
WEEK 4: March 10 - March 16 2021
Renegade row (3x6 per side)
Dumbbell chest press (8)
Dumbbell shoulder press (8)
Band pull aparts (12)
Dumbbell pullover (8)
Skullcrushers (12)
Leg Burner:
Lunge walks (12 paces)
Squat pulses (12)
Negative calf raises (12)
WEEK 3: March 3 - March 9 2021
Bulgarian split squat (6 per leg)
Walking lunges (10)
X3
Thread the needle glute bridge (6 per side)
Marching glute bridge (12)
x3
Sumo kettlebell deadlift (8)
Glute kickbacks (8 per side)
X3
Kettlebell swing (12)
Step ups (8 per leg)
Butterfly sit ups (12)
WEEK 2: February 24 - March 2 2021
Super set #1:
Bent over row (3x6/side)
Shoulder press (3x8)
Shoulder burner:
Decline reverse fly (10)
Shoulder fly (10)
Forward raise (10)
X3
Abs:
Plank with forward reach (6/side)
Plank rotations (6/side)
X3
WEEK 1: February 17 - February 23 2021
Circuit 1:
Floor press (8)
Floor chest flies (12)
Skull crushers (12)
X3
Circuit 2:
Bicep curls (8)
Shoulder flies (12)
Band pull aparts (12)
X3
Superset 1:
Bent over rows (8 per side)
Banded lat pull downs (12)
X3
Superset 2:
Row your boats (8-12)
Hollow rocks (8-12)
X4
Conditioning;
row / bike (15cal/150m)
Ball slam (10)
Ball toss (10)
Reverse ball slam (10)
High plank ball taps (10)