Week 17 | April 2022

MONDAY

Month 1st, 2022

Wake up and LIVE!

GS20

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 12 minutes (3 sets)

200-400 meter run
10 alternating DB snatches
15 push ups

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 200-400 meter run:
15 calorie on any machine

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 DB front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:
Coming soon

GS40

WARM UP

Warm Up

2 rounds

10 barbell back squats
5 barbell squat jumps

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 20 minutes (5 sets)

15 calorie bike
10 alternating DB snatches
15 push ups

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

300-400 meter run

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Push up:
https://youtu.be/A0kHvANcgZk

GS60

WARM UP

Warm Up

2 rounds

10 barbell back squats
5 barbell squat jumps

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

 
Part A)
 
2 sets

6-8 back squats @ 50-60% of 1rm back squat

Rest 90 seconds between sets

2 sets

4-6 back squats @ 60-70% of 1rm back squat

Rest 90 seconds between sets

2 sets

2-4 back squats @ 70-80% of 1rm back squat

Rest 90 seconds between sets

2 sets

1 back squat @ 80-90% of 1rm back squat

Rest 90 seconds between sets
 
 
Part B)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part C)
 
Every 4 minutes for 20 minutes (5 sets)

15 calorie bike
10 alternating DB snatches
15 push ups

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

300-400 meter run

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Back squat:
https://youtu.be/HsnyHv61qMo

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Push up:
https://youtu.be/A0kHvANcgZk

GS80

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)

Every 3 minutes for 12 minutes (4 sets)

3 snatch deadlifts + 3 snatch pulls @ 70-80% of 1rm snatch
6 DB squat jumps

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
2 sets

6-8 back squats @ 50-60% of 1rm back squat

Rest 90 seconds between sets

2 sets

4-6 back squats @ 60-70% of 1rm back squat

Rest 90 seconds between sets

2 sets

2-4 back squats @ 70-80% of 1rm back squat

Rest 90 seconds between sets

2 sets

1 back squat @ 80-90% of 1rm back squat

Rest 90 seconds between sets
 
 
Part C)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part D)
 
Every 4 minutes for 20 minutes (5 sets)

15 calorie bike
10 power snatches
15 push ups

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

300-400 meter run

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Snatch deadlift:
https://youtu.be/ayfgQJJsRzA

Snatch pull:
https://youtu.be/3TMZTEnjKy4

DB squat jump:

Back squat:
https://youtu.be/HsnyHv61qMo

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:

Power snatch:
https://youtu.be/MmHPIjbsW28

Push up:
https://youtu.be/A0kHvANcgZk

GSElite

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

WORKOUT

Workout Details

Part A)

Every 90 seconds for 15 minutes (10 sets)

1 below the knee hang snatch + 2 snatch @ 64+%

Rest remaining time of each set

*Increase weight each set


Part B)

Every 3 minutes for 12 minutes (4 sets)

3 deficit snatch pulls @ 87-105%

Rest remaining time of each set


Part C)

For quality

Build to a heavy 3 safety bar squats

Allow 10 minutes to build

2 sets

8 safety bar squats @ 85-90% of heavy 3 reps

Rest as needed between sets


Part D)

Rotate stations every minute for 10 minutes (5 sets)

Station 1
5 calorie bike + 6 bar muscle ups

Station 2
12 power snatch @ 50% + 6 bar facing burpees

Rest remaining time of each set

Rest 4 minutes, then

Rotate stations every minute for 10 minutes (5 sets)

Station 1
5 calorie row + 8 strict handstand push ups

Station 2
12 hang power clean and jerks @ 50% + 6 bar facing burpees

Rest remaining time of each set

Rest 4 minutes, then

Rotate stations every minute for 10 minutes (5 sets)

Station 1
5 calorie bike + 10 toes to bar

Station 2
12 thrusters @ 50% + 6 bar facing burpees

Rest remaining time of each set
 
 
Part E)
 
For quality

75 GHD sit ups

For reference:
Lauren completed unbroken

GSOLY

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)

8 sets

Snatch complex

1 Snatch deadlift + 1 hang power snatch + 1 hang squat snatch + 1 overhead squat

Sets 1-4: 55-65%
Sets 5-6: 65-75%
Sets 7-8: 75-85%
*Based on 1rm squat snatch

Rest as needed between sets


Part B)

3 sets

5 tempo back squats @ 5 seconds descent
30-45 seconds banded monsters walks
20-30 seconds bar hang

Rest as needed between sets

Set 1: 50%
Set 2: 60%
Set 3: 70%
*Based on 1rm back squat


Part C)
 
Tone the Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set


Modifications
 
Substitution for 20-30 seconds bar hang:
20-30 seconds hollow hold
https://youtu.be/hkk3iIy6MuI

MOVEMENT DEMOS


MEMBERSHIP AREA IS CURRENTLY UNDER DEVELOPMENT.

Expected to be available within 12-24 hours.

MONDAY

Month 1st, 2022

Wake up and LIVE!

GS20

WARM UP

Warm Up

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 12 minutes (3 sets)

200-400 meter run
10 alternating DB snatches
15 push ups

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 200-400 meter run:
15 calorie on any machine

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 DB front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:
Coming soon

GS40

WARM UP

Warm Up

2 rounds

10 barbell back squats
5 barbell squat jumps

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part B)
 
Every 4 minutes for 20 minutes (5 sets)

15 calorie bike
10 alternating DB snatches
15 push ups

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

300-400 meter run

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Push up:
https://youtu.be/A0kHvANcgZk

GS60

WARM UP

Warm Up

2 rounds

10 barbell back squats
5 barbell squat jumps

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

 
Part A)
 
2 sets

6-8 back squats @ 50-60% of 1rm back squat

Rest 90 seconds between sets

2 sets

4-6 back squats @ 60-70% of 1rm back squat

Rest 90 seconds between sets

2 sets

2-4 back squats @ 70-80% of 1rm back squat

Rest 90 seconds between sets

2 sets

1 back squat @ 80-90% of 1rm back squat

Rest 90 seconds between sets
 
 
Part B)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part C)
 
Every 4 minutes for 20 minutes (5 sets)

15 calorie bike
10 alternating DB snatches
15 push ups

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

300-400 meter run

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Back squat:
https://youtu.be/HsnyHv61qMo

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:

Alternating DB snatch:
https://youtu.be/oNGTVMs3O6g

Push up:
https://youtu.be/A0kHvANcgZk

GS80

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)

Every 3 minutes for 12 minutes (4 sets)

3 snatch deadlifts + 3 snatch pulls @ 70-80% of 1rm snatch
6 DB squat jumps

Rest remaining time of each set

Don’t know your 1 rep max? Choose a weight below

Level 1: 35lbs
Level 2: 75lbs
Level 3: 105lbs
 
 
Part B)
 
2 sets

6-8 back squats @ 50-60% of 1rm back squat

Rest 90 seconds between sets

2 sets

4-6 back squats @ 60-70% of 1rm back squat

Rest 90 seconds between sets

2 sets

2-4 back squats @ 70-80% of 1rm back squat

Rest 90 seconds between sets

2 sets

1 back squat @ 80-90% of 1rm back squat

Rest 90 seconds between sets
 
 
Part C)
 
Tone The Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set
 
 
Part D)
 
Every 4 minutes for 20 minutes (5 sets)

15 calorie bike
10 power snatches
15 push ups

Rest remaining time of each set

Level 1: 35lbs
Level 2: 65lbs
Level 3: 95lbs
 
 
Modifications
 
Substitution for 15 calorie bike:
15 calorie on any machine

300-400 meter run

15 butterfly sit ups
https://youtu.be/ZY1j46ozHHU

15 front squats
https://youtu.be/-_Nw3jP6J1w

MOVEMENT DEMOS

Snatch deadlift:
https://youtu.be/ayfgQJJsRzA

Snatch pull:
https://youtu.be/3TMZTEnjKy4

DB squat jump:

Back squat:
https://youtu.be/HsnyHv61qMo

Banded glute bridge:
https://youtu.be/toP9P4SwKsI

DB goblet reverse lunge:

Power snatch:
https://youtu.be/MmHPIjbsW28

Push up:
https://youtu.be/A0kHvANcgZk

GSElite

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

WORKOUT

Workout Details

Part A)

Every 90 seconds for 15 minutes (10 sets)

1 below the knee hang snatch + 2 snatch @ 64+%

Rest remaining time of each set

*Increase weight each set


Part B)

Every 3 minutes for 12 minutes (4 sets)

3 deficit snatch pulls @ 87-105%

Rest remaining time of each set


Part C)

For quality

Build to a heavy 3 safety bar squats

Allow 10 minutes to build

2 sets

8 safety bar squats @ 85-90% of heavy 3 reps

Rest as needed between sets


Part D)

Rotate stations every minute for 10 minutes (5 sets)

Station 1
5 calorie bike + 6 bar muscle ups

Station 2
12 power snatch @ 50% + 6 bar facing burpees

Rest remaining time of each set

Rest 4 minutes, then

Rotate stations every minute for 10 minutes (5 sets)

Station 1
5 calorie row + 8 strict handstand push ups

Station 2
12 hang power clean and jerks @ 50% + 6 bar facing burpees

Rest remaining time of each set

Rest 4 minutes, then

Rotate stations every minute for 10 minutes (5 sets)

Station 1
5 calorie bike + 10 toes to bar

Station 2
12 thrusters @ 50% + 6 bar facing burpees

Rest remaining time of each set
 
 
Part E)
 
For quality

75 GHD sit ups

For reference:
Lauren completed unbroken

GSOLY

WARM UP

Warm Up

2 rounds

5 barbell snatch deadlifts
5 barbell hang snatch high pulls
5 barbell overhead squats

Complete 2 rounds then,

2 rounds

5 walkout push ups
10 plank to knee taps
15 air squats
20 reverse lunges

Complete 2 rounds then,

2 rounds

10 scorpions
10 samson lunges

Move at warm up pace

For a review in demo movements, please visit our YouTube Library:
https://www.youtube.com/channel/UCRRKJn_lQJ8JivAAuRwP4Sw

WORKOUT

Workout Details

Part A)

8 sets

Snatch complex

1 Snatch deadlift + 1 hang power snatch + 1 hang squat snatch + 1 overhead squat

Sets 1-4: 55-65%
Sets 5-6: 65-75%
Sets 7-8: 75-85%
*Based on 1rm squat snatch

Rest as needed between sets


Part B)

3 sets

5 tempo back squats @ 5 seconds descent
30-45 seconds banded monsters walks
20-30 seconds bar hang

Rest as needed between sets

Set 1: 50%
Set 2: 60%
Set 3: 70%
*Based on 1rm back squat


Part C)
 
Tone the Tush

Rotate stations every minute for 10 minutes (5 sets)

Station 1
30-45 seconds banded glute bridges

Station 2
30-45 seconds DB goblet reverse lunges

Rest remaining time of each set


Modifications
 
Substitution for 20-30 seconds bar hang:
20-30 seconds hollow hold
https://youtu.be/hkk3iIy6MuI

MOVEMENT DEMOS


TUESDAY

Month 2, 2022

INSERT QUOTE

GS20

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS40

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS


INSERT MOVEMENT DEMOS
HERE
 

GS60

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS80

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSElite

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSOLY

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

WEDNESDAY

Month 3rd, 2022

INSERT QUOTE

GS20

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS40

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS


INSERT MOVEMENT DEMOS
HERE
 

GS60

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS80

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSElite

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSOLY

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

THURSDAY

Month 4th, 2022

Toughen the body and polish the spirit

TAKE A DAY OFF

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow

GSElite

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

FRIDAY

Month 5th, 2022

INSERT QUOTE

GS20

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS40

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS


INSERT MOVEMENT DEMOS
HERE
 

GS60

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS80

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSElite

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSOLY

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

SATURDAY

Month 6th, 2022

INSERT QUOTE

GS20

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS40

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS


INSERT MOVEMENT DEMOS
HERE
 

GS60

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GS80

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSElite

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details


INSERT WORKOUT
HERE
 

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

GSOLY

WARM UP

Warm Up

INSERT WARMUP
HERE

WORKOUT

Workout Details

INSERT WORKOUT
HERE

MOVEMENT DEMOS

INSERT MOVEMENT DEMOS
HERE

SUNDAY

Month 7th, 2022

TAKE A DAY OFF

A NOTE FROM COACH RACHEL

Today is a very important day as it is your scheduled rest day. We pre-program rest days in order to give your body the time it needs to recover and reap the rewards of all the hard work you’ve done the last few days.
 
If you still plan to exercise then please click on a previous calendar day to select a new workout.
 
Note: A rest day does not mean that you still can’t be active: get outside, go for a hike, play with your kids, let your imagination run wild😊
 
#staymoving

#STAYMOVING DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow



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