| Tuesday |
| Warm up |
| 3x: lateral lunges x 6 + Forward lunge rotation x 4 + hip lifts x 10 3x: Goblet squats x 10 + KB RDL x 10 + prone scorpion x 4 2x: Calf scoops > + High knees < + single leg hop >/< |
| Strength |
| 1) 3x: Dual KB front squats x 8 + 6 pt. Banded kick backs x 10/10 2) 3x: Weighted walking lunges x 12 + Pull Ups/Ring Rows x 8-10 + slider hamstring curls x 6/6 or 12 3) Back Squats: 4×5 |
| Work |
| 12-15 minutes: – Side shuffle >< (close poles) + Sprint >< (far poles) – KB Swings x 10 – FFE Jumping lunges x 16 (no weight) – R. Twists x 40 |
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