Week 14 | Apr 2021

MONDAY

Apr 05, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Pike Hold
Station 3: 8-12 Tuck Dragon Flys

-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 Broad Jumps

Modifications

Substitution For 30-50 Seconds Pike Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Handstand Hold

Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Pike Hold
Station 3: 8-12 Tuck Dragon Flys

-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 DB Deadlifts

Modifications

Substitution For 30-50 Seconds Pike Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Handstand Hold

Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
65-75% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):
6-8 Banded KB Swings

-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 DB Deadlifts

-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Pike Hold
Station 3: 8-12 Tuck Dragon Flys

Modifications

Substitution For 10 Back Squats:
10 DB Front Squats / 10 DB Front Rack Lunges / 10 DB Split Lunges

Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees

Substitution For 30-50 Seconds Pike Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Handstand Hold

MOVEMENT DEMOS

WARM UP

WORKOUT

Workout Details

3 Sets:
1 Power Snatch + 1 Hang Power Snatch

*Rest 60-90 Seconds Between Sets*

65-70% Of 1rm Power Snatch

6 Sets:
Power Snatch

*Rest 60-90 Seconds Between Sets*

70-75% Of 1rm Power Snatch

-
Every 2 Minutes For 10 Minutes (5 Sets):
10 Back Squats
65-75% Of 1rm Back Squat

Every Minute For 5 Minutes (5 Sets):
6-8 Banded KB Swings

-
Every 2 Minutes For 10 Minutes (5 Sets):
100m Run
10 Deadlifts

-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 High To Low Planks
Station 2: 30-50 Seconds Handstand Hold
Station 3: 8-12 Tuck Dragon Flys

Modifications

Substitution For 100m Run:
6 Calorie On Any Machine / 6 Burpee High Knees / 6 Power Cleans / 50 High Knees

Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Wall Walks / 30-50 Seconds Feet Elevated Pike Hold

MOVEMENT DEMOS

Power Snatch:
 
Hang Power Snatch:
 
Back Squat:
 
Banded KB Swing:
 
Deadlift:
 
High To Low Plank:
 
Handstand Hold:
 
Tuck Dragon Fly:

WARM UP

WORKOUT

Workout Details

5 Sets:
Power Snatch +
Hang Squat Snatch +
Squat Snatch

*Rest 60-90 Seconds Between Sets*

Set 1 - 2: 70-75% Of 1rm Squat Snatch
Set 3 - 5: 75-80% Of 1rm Squat Snatch

-
4 Sets:
3 Tempo Overhead Squat (3 Second Descent)

*Rest 60-90 Seconds Between Sets*

70-80% Of 1rm Overhead Squat
4 Sets:
3 Snatch Balance (2 Second Pause At Bottom)

*Rest 60-90 Seconds Between Sets*

60-70% Of 1rm Squat Snatch

-
4 Sets:
10 Cuban Press
45-60 Second Side Plank Hold (Each Side)

*Rest As Needed*

MOVEMENT DEMOS

 
 
 
Tempo Overhead Squat:
https://youtu.be/iaj6zdfZhTI
 
 
 

TUESDAY

Apr 06, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 16 Minutes (4 Sets):
Station 1: 10-15 Pop Squats
Station 2: 10-15 Alternating Tuck Ups
Station 3: 10-15 Pike Shoulder Taps
Station 4: 10-15 Atomic Sit Ups

-
3 Sets:
10 Hands Overhead Sit Ups
10 Spider Climbers

*Rest As Needed*

Modifications

Substitution For 10-15 Pop Squats:
10-15 Air Squats

MOVEMENT DEMOS

Pop Squat:
 
Alternating Tuck Up:
 
Pike Shoulder Tap:
 
Atomic Sit Up:
 
Hands Overhead Sit Up:
 
Spider Climber:

WARM UP

WORKOUT

Workout Details

Rotate Stations Every Minute For 20 Minutes (5 Sets):
Station 1: 10-15 DB Thrusters
Station 2: 10-15 Hanging Knee Raises
Station 3: 10-15 DB Push Jerks
Station 4: 10-15 Atomic Sit Ups

-
3 Sets:
10 DB Floor Press
10 DB Arnold Press

*Rest As Needed*

Modifications

Substitution For 10-15 DB Thrusters:
10-15 Wallballs / 10-15 DB Front Squats

Substitution For 10-15 Hanging Knee Raises:
10-15 Banded Strict Pull Ups / 10-15 Straight Leg Raises / 10-15 Tuck Dragonflies / 10-15 Static Leg Sit Ups

MOVEMENT DEMOS

DB Thruster:
 
Hanging Knee Raise:
 
DB Push Jerk:
 
Atomic Sit Up:
 
DB Floor Press:
 
DB Arnold Press:

WARM UP

WORKOUT

Workout Details

2 Sets:
12 Banded Single Arm Lat Pulls (Each Side)
10 Strict Pull Ups

*Rest As Needed*

2 Sets:
12 Banded Press
10-20 Second Supinated Chin Over Bar Hold

-
3 Sets:
10 DB Floor Press
10 DB Arnold Press

*Rest As Needed*

-
Rotate Stations Every Minute For 20 Minutes (5 Sets):
Station 1: 10-15 DB Thrusters
Station 2: 10-15 Hanging Knee Raises
Station 3: 10-15 DB Push Jerks
Station 4: 10-15 Atomic Sit Ups

Modifications

Substitution For 10 Strict Pull Ups:
20 Seconds Hollow Hold / 20 Seconds Superman Hold / 10 DB Bent Over Seesaw Rows

Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold / 10 DB Bicep Curls

Substitution For 10-15 DB Thrusters:
10-15 Wallballs / 10-15 DB Front Squats

Substitution For 10-15 Hanging Knee Raises:
10-15 Banded Strict Pull Ups / 10-15 Straight Leg Raises / 10-15 Tuck Dragonflies / 10-15 Static Leg Sit Ups

MOVEMENT DEMOS

Banded Single Arm Lat Pulldown:
 
Strict Pull Up:
 
Banded Press:
 
Supinated Chin Over Bar Hold:
 
DB Floor Press:
 
DB Arnold Press:
 
DB Thruster:
 
Hanging Knee Raise:
 
DB Push Jerk:
 
Atomic Sit Up:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
10 Second Jerk Dip Hold + 1 Split Jerk
70-75% Of 1rm Split Jerk

Every Minute For 3 Minutes (3 Sets):
10 Strict Press
30-40% Of 1rm Strict Press

-
2 Sets:
12 Banded Single Arm Lat Pulls (Each Side)
10 Strict Pull Ups

*Rest As Needed*

2 Sets:
12 Banded Press
10-20 Second Supinated Chin Over Bar Hold

-
3 Sets:
10 DB Floor Press
10 DB Arnold Press

*Rest As Needed*

-
Rotate Stations Every Minute For 20 Minutes (5 Sets):
Station 1: 10-15 Wallballs
Station 2: 10-15 Hanging Knee Raises
Station 3: 10-15 DB Push Jerks
Station 4: 10-15 Atomic Sit Ups

Modifications

Substitution For 10 Strict Pull Ups:
20 Seconds Hollow Hold / 20 Seconds Superman Hold / 10 DB Bent Over Seesaw Rows

Substitution For 10-20 Seconds Supinated Chin Over Bar Hold:
20 Seconds DB Upright Row Hold / 20 Seconds Half Push Up Hold / 10 DB Bicep Curls

Substitution For 10-15 Wallballs:
10-15 DB Thrusters / 10-15 DB Front Squats

Substitution For 10-15 Hanging Knee Raises:
10-15 Banded Strict Pull Ups / 10-15 Straight Leg Raises / 10-15 Tuck Dragonflies / 10-15 Static Leg Sit Ups

MOVEMENT DEMOS

Jerk Dip Hold:
 
Split Jerk:
 
Strict Press:
 
Banded Single Arm Lat Pulldown:
 
Strict Pull Up:
 
Banded Press:
 
Supinated Chin Over Bar Hold:
 
DB Floor Press:
 
DB Arnold Press:
 
Wallball:
 
Hanging Knee Raise:
 
DB Push Jerk:
 
Atomic Sit Up:

WORKOUT

Workout Details

5 Sets:

Power Clean +
Hang Squat Clean +
Squat Clean

*Rest 60-90 Seconds Between Sets*

Set 1 - 2: 70-75% Of 1rm Squat Clean

Set 3 - 5: 75-80% Of 1rm Squat Clean

-
5 Sets:

5 Push Press + 10 Second Hold At The Top (Last Rep)

*Rest 60-90 Seconds Between Sets*

70-75% Of 1rm Push Press

-
2 Sets:

5 Single Leg Weighted Hip Thrusts (Each Side)
8 Heel Tap Step Downs (Each Side)

*Rest As Needed*

WARM UP

MOVEMENT DEMOS

 
 
 
 
Single Leg Weighted Hip Thrust:
https://youtu.be/7HNGnpHa234
 
Heel Tap Step Down:
https://youtu.be/gg94ll-SuL0

WEDNESDAY

Apr 07, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Against An 8 Minute Time Clock:
12 Plank Bounces
10 Glute Bridges
8 Burpees

*Rest 1 Minute Between Rounds*

-
Every 2 Minutes For 6 Minutes (3 Sets):
10 Triple Kickback
*Banded Optional
5 Push Up Down Dogs

Every 2 Minutes For 6 Minutes (3 Sets):
10 Second Single Arm Plank Hold (Each Side)
5 Air Squats

Modifications

Substitution For 10 Second Single Arm Plank Hold:
20 Second High Plank Hold

MOVEMENT DEMOS

Plank Bounce:
 
Glute Bridge:
 
Burpee:
 
Tricep Kickback:
 
Push Up Down Dog:
 
Single Arm Plank Hold:
 
Air Squat:

WARM UP

WORKOUT

Workout Details

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Reverse Hypers
5 DB Bench Press

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Pall Off Press (Each Side)
20 Seconds Banded Pall Off Hold (Each Side)

-
Against A 15 Minute Time Clock:
12 Calorie Row
10 Alternating DB Hang Clean And Jerks
8 Burpees

*Rest 1 Minute Between Rounds*

-
12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 12 DB Bicep Curls / 12 DB Push Ups

Modifications

MOVEMENT DEMOS

Banded Reverse Hyper:
 
DB Bench Press:
 
Banded Pall Off Press:
 
Banded Pall Off Hold:
 
Alternating DB Hang Clean And Jerk:
 
Burpee:

WARM UP

WORKOUT

Workout Details

Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Side Steps
15 Atomic Sit Ups

*Rest The Remainder Of The Time*

65-75% Of 1rm Front Squat

-
Against A 15 Minute Time Clock:
12 Calorie Row
10 Alternating DB Hang Clean And Jerks
8 Burpees

*Rest 1 Minute Between Rounds*

-
Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Reverse Hypers
5 DB Bench Press

Every 2 Minutes For 6 Minutes (3 Sets):
10 Banded Pall Off Press (Each Side)
20 Seconds Banded Pall Off Hold (Each Side)

Modifications

Substitution For 5 Front Squats:
5 DB Front Squats / 10 Jumping Lunges / 10 Air Squats
12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 12 DB Bicep Curls / 12 DB Push Ups

MOVEMENT DEMOS

Front Squat:
 
Banded Side Step:
 
Atomic Sit Up:
 
Alternating DB Hang Clean And Jerk:
 
Burpee:
 
Banded Reverse Hyper:
 
DB Bench Press:
 
Banded Pall Off Press:
 
Banded Pall Off Hold:

WARM UP

WORKOUT

Workout Details

3 Sets:
3 Power Cleans + Hang Squat Clean
65-75% Of 1rm Squat Clean

Every Minute For 6 Minutes (6 Sets):
Power Clean
80-85% Of 1rm Power Clean

-
Every 3 Minutes For 15 Minutes (5 Sets):
5 Front Squats
10 Banded Side Steps
15 Atomic Sit Ups

*Rest The Remainder Of The Time*

65-75% Of 1rm Front Squat

-
Against A 15 Minute Time Clock:
12 Calorie Row
10 Alternating DB Hang Clean And Jerks
8 Burpees

*Rest 1 Minute Between Rounds*

-
Every 2 Minutes For 6 Minutes (3 Sets):

10 Banded Reverse Hypers
5 DB Bench Press

Every 2 Minutes For 6 Minutes (3 Sets):

10 Banded Pall Off Press (Each Side)
20 Seconds Banded Pall Off Hold (Each Side)

Modifications

12 Calorie Row:
12 Calorie On Any Machine / 200m Run / 12 DB Bicep Curls / 12 DB Push Ups

MOVEMENT DEMOS

Power Clean:
 
Hang Squat Clean:
 
Front Squat:
 
Banded Side Step:
 
Atomic Sit Up:
 
Alternating DB Hang Clean And Jerk:
 
Burpee:
 
Banded Reverse Hyper:
 
DB Bench Press:
 
Banded Pall Off Press:

WARM UP

WORKOUT

Workout Details

Every 3 Minutes For 12 Minutes (4 Sets):

5 Pause Back Squats (3 Second Pause At Bottom Of Each Rep)

70-80% Of 1rm Back Squat

-
Every 3 Minutes For 9 Minutes (3 Sets):

12 Front Squats With Full Grip

50% Of 1rm Front Squat

-
4 Sets:

8 DB Arnold Press
8 DB IYTs
8 DB Death March

*Rest As Needed*

MOVEMENT DEMOS


THURSDAY

Apr 08, 2021

REST DAY

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

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow


FRIDAY

Apr 09, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

4 Sets:
60 Seconds Feet Elevated Pike Hold
*Into*
30 Seconds Max Mountain Climber Twists

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Squat Hold

-
21 - 15 - 9
(10 Minute Time Cap)
Shoulder Tap Push Ups
Jumping Air Squats
Jumping Jacks

 

Modifications

MOVEMENT DEMOS

Feet Elevated Pike Hold:
 
Mountain Climber Twist:
 
Squat Hold:
 
Shoulder Tap Push Up:
 
Jumping Air Squat:
 
Jumping Jack:

WARM UP

WORKOUT

Workout Details

4 Sets:
60 Second KB Farmer Carry Hold
*Into*
30 Seconds Max Double Unders / Single Unders

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Goblet Squat Hold

-
21 - 15 - 9
(10 Minute Time Cap)
DB Renegade Rows
Air Squats
Double Unders / Single Unders

Modifications

Substitution For 21-15-9 Double Unders / Single Unders:
21-15-9 Reps Of: Quick Taps / Mountain Climber Twists / Spider Climbers / Down Ups / Bicycle Kicks / Static Leg Sit Ups / Butterfly Sit Ups / Vertical Jumps

MOVEMENT DEMOS

KB Farmer Carry Hold:
 
Double Unders:
 
Single Unders:
 
Goblet Squat Hold:
 
DB Renegade Row:
 
Jumping Squat Over DB:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
6 Sumo Squat Romanian Deadlifts

Every Minute For 6 Minutes (6 Sets):
5 Jumping Air Squats + 10-20 Seconds Wall Sit Hold

-
4 Sets:
60 Second KB Farmer Carry Hold
*Into*
30 Seconds Max Double Unders / Single Unders

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Goblet Squat Hold

-
21 - 15 - 9
(10 Minute Time Cap)
DB Renegade Rows
Jumping Squats Over DB
Double Unders / Single Unders

Modifications

Substitution For Max Reps / 21-15-9 Double Unders / Single Unders:
Quick Taps / Mountain Climber Twists / Spider Climbers / Down Ups / Bicycle Kicks / Static Leg Sit Ups / Butterfly Sit Ups / Vertical Jumps

MOVEMENT DEMOS

Sumo Squat Romanian Deadlift:
 
Jumping Air Squat:
 
Wall Sit Hold:
 
KB Farmer Carry Hold:
 
Double Unders:
 
Single Unders:
 
Goblet Squat Hold:
 
DB Renegade Row:
 
Jumping Squat Over DB:

WARM UP

WORKOUT

Workout Details

Every 90 Seconds For 9 Minutes (6 Sets):
3 Deficit Deadlifts
60% Of 1rm Deadlift

Every Minute For 6 Minutes (6 Sets):
6-8 DB Box Step Overs

-
Every Minute For 6 Minutes (6 Sets):
12 DB Deadlifts

*Rest 2 Minutes*

Every Minute For 6 Minutes (6 Sets):
5 Jumping Air Squats + 10-20 Second Wall Sit

-
4 Sets:
60 Second KB Farmer Carry Hold
*Into*
30 Seconds Max Double Unders / Single Unders

*Rest 30-45 Seconds Between Sets*

2 Minute Max Effort:
Goblet Squat Hold

-
21 - 15 - 9
(10 Minute Time Cap)

DB Renegade Rows
Air Squats
Double Unders / Single Unders

Modifications

Substitution For 6-8 DB Box Step Overs:
20 Floor Touch To Jumps / 16 Goblet Squats / 8 Reverse Lunge To Knee Jumps (Each Side)

Substitution For Max Reps / 21-15-9 Double Unders / Single Unders:
Quick Taps / Mountain Climber Twists / Spider Climbers / Down Ups / Bicycle Kicks / Static Leg Sit Ups / Butterfly Sit Ups / Vertical Jumps

MOVEMENT DEMOS

Deficit Deadlift:
 
DB Box Step Over:
 
DB Deadlift:
 
Jumping Air Squat:
 
Wall Sit Hold:
 
Double Unders:
 
Single Unders:
 
Goblet Squat Hold:
 
DB Renegade Row:
 
Jumping Squat Over DB:

WARM UP

WORKOUT

Workout Details

8 Sets:

Squat Snatch

*Rest 60-90 Seconds Between Sets*

Set 1 - 4: 70-80% Of 1rm Squat Snatch
Set 5 - 8: 80+% Of 1rm Squat Snatch

-
6 Sets:
Squat Clean + Split Jerk

*Rest 60-90 Seconds Between Sets*

Set 1 - 3: 70-80% Of 1rm Squat Clean And Jerk
Set 4 - 6: 80+% Of 1rm Squat Clean And Jerk

-
3 Sets:
12 Deficit Romanian Deadlifts

50-55% Of 1rm Deadlift

MOVEMENT DEMOS


SATURDAY

Apr 10, 2021

  • GS20
  • GS30
  • GS60
  • GS60+
  • GSOLY

WARM UP

WORKOUT

Workout Details

Modifications

MOVEMENT DEMOS

Burpee Broad Jump:
 
Feet Elevated Pike Push Up:
 
Plank To Knee Tap:

WARM UP

WORKOUT

Workout Details

10 Rounds For Time (25 Minute Time Cap)
2 DB Man Makers
4 Feet Elevated Pike Push Ups
8 KB Swings

Modifications

Substitution 4 Feet Elevated Pike Push Ups:
4 Handstand Push Ups / 2 Wall Walks / 4 DB Push Ups

MOVEMENT DEMOS

DB Man Maker:
 
Feet Elevated Pike Push Up:
 
KB Swing:

WARM UP

WORKOUT

Workout Details

2 Sets:
8 DB Strict Press
8 DB Front Squats

*Rest As Needed*

-
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 8-12 Banded Glute Bridge Walkouts
Station 2: 12 DB Alternating Bench Press
Station 3: 30-50 Seconds Wall Walks

Every 2 Minutes For 6 Minutes (3 Sets):
12 Plate Overhead Sit Ups
Max Side To Side Crunch

-
10 Rounds For Time (25 Minute Time Cap)
2 DB Man Makers
4 Feet Elevated Pike Push Ups
8 KB Swings

Modifications

Substitution For 30-50 Seconds Wall Walks:
30-50 Seconds Of: Feet Elevated Pike Hold / Pike Push Ups / Handstand Hold

Substitution 4 Feet Elevated Pike Push Ups:
4 Handstand Push Ups / 2 Wall Walks / 4 DB Push Ups

MOVEMENT DEMOS

DB Strict Press:
 
DB Front Squat:
 
Banded Glute Bridge Walkout:
 
Alternating DB Bench Press:
 
Wall Walk:
 
Plate Overhead Sit Up:
 
Side To Side Crunch:
 
DB Man Maker:
 
Feet Elevated Pike Push Up:
 
KB Swing:

WARM UP

WORKOUT

Workout Details

5 Sets:

8 Barbell Strict Press
8 Barbell Front Squats

*Rest As Needed*

-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 8-12 Banded Glute Bridge Walkouts
Station 2: 12 DB Alternating Bench Press
Station 3: 30-50 Seconds Handstand Hold

Every 2 Minutes For 6 Minutes (3 Sets):
12 Plate Overhead Sit Ups
Max Side To Side Crunch

-
10 Rounds For Time (25 Minute Time Cap)
2 DB Man Makers
4 Feet Elevated Pike Push Ups
8 KB Swings

Modifications

Substitution For 30-50 Seconds Handstand Hold:
30-50 Seconds Of: Feet Elevated Pike Hold / Pike Push Ups

Substitution 4 Feet Elevated Pike Push Ups:
4 Handstand Push Ups / 2 Wall Walks / 4 DB Push Ups

MOVEMENT DEMOS

Barbell Strict Press:
 
Barbell Front Squat:
 
Banded Glute Bridge Walkout:
 
Alternating DB Bench Press:
 
Handstand Hold:
 
Plate Overhead Sit Up:
 
Side To Side Crunch:
 
DB Man Maker:
 
Feet Elevated Pike Push Up:
 
KB Swing:

WARM UP

WORKOUT

Workout Details

3 Sets:
6 Back Squats

*Rest 90 Seconds Between Sets*

70-75% Of 1rm Back Squat

3 Sets:
6 Front Squats

*Rest 90 Seconds Between Sets*

70-75% Of 1rm Front Squat

-
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 20 Seconds Chin Over Bar Hold
Station 2: 12-14 Hollow Hold Banded Lat Pull Downs
Station 3: 20 Seconds Scapular Pull Ups
Station 4: 12-14 Hanging Straight Leg Raises

MOVEMENT DEMOS

 
 
Chin Over Bar Hold:
https://youtu.be/p9MOMXa1v8c
 
Banded Lat Pull Down:
https://youtu.be/kgsTUUzLRWo
 
 
Hanging Straight Leg Raise:
https://youtu.be/YoqU047BHRs

SUNDAY

Apr 11, 2021

REST DAY

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

REST DAY DEMOS

Total Body Flow

Shoulder Opener Flow

Hamstrings, Hips, Low Back Flow

Lower Back Flow