| Tuesday |
| Warm up |
| – 5 min. Dynamic warm up – 2x: Lateral band walks x 12/12 + supine scorpions x 4 + Lateral lunge > pivot into forward lunge > rotate x 6 total – 2x: Single leg lateral hop x 15s + SL front to back hop x 15s + SL hop in place x 15s then switch sides and repeat – Calf stretch on plate x 45s/45s |
| Strength |
| 1) 3x: Heels elevated dual front rack KB Squat x 8 + Dual Hammer curls x 12 + OH Tri. ext. X 15 2) 3x: FFE wtd. Step back lunges x 12 total (heavy) + Banded curls x 20s max reps + Banded high pulls x 20s max reps |
| Work |
| 12-15 minutes: 1) P Lot run 2) Back squats x 5 3) Pull ups x 10 4) DB RDL x 10 |
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