| Tuesday |
| Warm up |
| – 2x: Forward lunge rotations > + Lateral lunges < + Calf scoops > – 2x: High knees > + Butt kicks < + Punter kicks > – Couch Stretch x 90s/90s – 2x: Barbell front squats x 10 + shin box waves x 10 + Elevated hamstring stretch on box x 30s/30s |
| Strength |
| 1) 3x: Bulgarian split squat w/ slight pause at bottom of each rep x 6/6 + Wide squat w/press away at bottom x 8 2) Front Squats: 4-4-4-4 4) Front squats: 10-10-10 @ 50% of heaviest 4 (60-90s rest between sets) |
| Work |
| 20-18-16-14-12-10 – Calorie bike – DB/KB RDL – Z Press – Split lunge halos (switch legs at half way mark) |
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