| Warm up |
| 2x: Forward lunge knee rotations x 20s/20s + lateral lunge hold x 20s/20s + leg swings front to back x 10R/10L 2x: Banded lateral walks x 12/12 + banded goblet squats x 8 + calf stretch on wall x 20s/20s – Couch stretch x 90s/90s |
| 10 minutes: WTD/evated step back lunges x 12 total + DB Lat Pull overs x 10 + prone position lower body lifts (anchor hands by holding onto KB or DB) x 10 Then: – Front Squats x 8-8-8-8 9 (no racks) |
| Work |
| With a partner, split reps. Continuous work: – 8 Plate push (>< = 1) – Dual DB Ground to OH x 40 – Goblet squats x 40 – V-ups x 40 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!