Week 16 | Apr 2021
MONDAY
Apr 19, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Glute Bridge Walkouts
*Banded Optional
Rest 2 Minutes
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Hamstring Curls (Each Side)
*Banded Optional
Part B)
Rotate Stations Every Minute For 12 Minutes: (3 Sets):
Station 1: 9-12 Shoulder Tap Push Ups
Station 2: 6-9 Vertical Jumps
Station 3: 3-6 Lunge To Squat
Station 4: 2-4 Burpee High Knees
Modifications
MOVEMENT DEMOS
Plank Jack:
https://youtu.be/J2xkqaqWgrw
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Air Squat:
https://youtu.be/aCsSvnjockk
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
https://youtu.be/J2xkqaqWgrw
Pike Shoulder Tap:
https://youtu.be/4dY4AQjyz5Q
Air Squat:
https://youtu.be/aCsSvnjockk
Jumping Air Squat:
https://youtu.be/VkX3-WfJAps
WARM UP
WORKOUT
Workout Details
Part A)
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
Rest 2 Minutes
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)
Part B)
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Double DB Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 DB Deadlifts
Text
Modifications
Modifications
Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats / 6-9 Box Step Overs
MOVEMENT DEMOS
Banded Glute Bridge Walkout:
Single Leg Banded Hamstring Curl:
Double DB Hang Power Snatch:
Box Jump Over:
V Up:
DB Deadlift:
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Lunges
Straight Into:
20-30 Seconds DB Front Rack Hold
Part B)
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Double DB Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 DB Deadlifts
Part C)
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
Rest 2 Minutes
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)
Modifications
Substitution For 4 Back Squats:
8-12 DB Front Squats / 8-12 Goblet Squats / 8-12 Split Lunges (Each Side)
Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats
MOVEMENT DEMOS
Back Squat:
DB Front Rack Lunge:
DB Front Rack Hold:
Double DB Hang Power Snatch:
Box Jump Over:
V Up:
DB Deadlift:
Banded Glute Bridge Walkout:
Single Leg Banded Hamstring Curl:
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
2 Power Snatch + 2 Overhead Squats
50-55% Of 1rm Squat Snatch
*Rest 60-90 Seconds Between Sets*
Part B)
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Lunges
Straight Into:
20-30 Seconds DB Front Rack Hold
Part C)
Rotate Stations Every Minute For 20 Minutes: (5 Sets):
Station 1: 8-12 Hang Power Snatch
Station 2: 6-9 Box Jump Overs
Station 3: 6-9 V Ups
Station 4: 8-12 Deadlifts
Part D)
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets):
30-50 Seconds Banded Glute Bridge Walkouts
Rest 2 Minutes
Every Minute For 5 Minutes (5 Sets):
10 Single Leg Banded Hamstring Curls (Each Side)
Modifications
Substitution For 6-9 Box Jump Overs:
9-12 Vertical Jumps / 9-12 Pop Squats / 9-12 Broad Jumps / 9-12 Floor Touch To Jumps / 15 Air Squats
MOVEMENT DEMOS
Power Snatch:
Overhead Squat:
Back Squat:
DB Front Rack Lunge:
DB Front Rack Hold:
Hang Power Snatch:
Box Jump Over:
V Up:
Deadlift:
Banded Glute Bridge Walkout:
Single Leg Banded Hamstring Curl:
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
3 Snatch Pulls + 3 Snatch High Pulls
Set 1 - 5: 50-60% Of 1rm Squat Snatch
3 Sets:
5 Hang Muscle Snatch
Set 1 - 3: 50-60% Of 1rm Squat Snatch
Part B)
Every 2 Minutes For 6 Minutes (3 Sets):
3 Power Snatch + 3 Overhead Squats
Every 2 Minutes For 6 Minutes (3 Sets):
3 Snatch Push Press + 3 Snatch Balance
50-60% Of 1rm Squat Snatch
Part C)
3 Sets:
10 DB IYT's
30-45 Seconds Hollow Rocks
10 Seconds Chin Over Bar Hold
*Rest As Needed*
MOVEMENT DEMOS
Snatch Pull:
Snatch High Pull:
Hang Muscle Snatch:
Power Snatch:
Overhead Squat:
Snatch Push Press:
Snatch Balance:
DB IYT:
Hollow Rock:
Chin Over Bar Hold:
TUESDAY
Apr 20, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
15-12-9-6-9-12-15 Reps Of:
(10 Minute Time Cap)
Plank Jacks
Pike Shoulder Taps
Part B)
TONE THE TUSH CHALLENGE
5 Sets:
10 Air Squats
20 Seconds Jumping Air Squats
*Rest 60 Seconds Between Sets*
Text
Modifications
MOVEMENT DEMOS
Plank Jack:
Pike Shoulder Tap:
Air Squat:
Jumping Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
DB Push Press
Part B)
TONE THE TUSH CHALLENGE
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
*Rest 60 Seconds Between Sets*
Modifications
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR Banded Pull Aparts OR Down Ups
MOVEMENT DEMOS
DB Push Press:
DB Goblet Squat:
Jumping Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4-6 Banded Wide Grip Pull Ups
Station 2: 4-6 Strict Hanging Knee Raises
Part B)
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
DB Push Press
Part C)
TONE THE TUSH CHALLENGE
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
*Rest 60 Seconds Between Sets*
Modifications
Substitution For 4-6 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows / 12 Banded Pull Aparts
Substitution For 4-6 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups / 10-15 Tuck Ups
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR Banded Pull Aparts OR Down Ups
MOVEMENT DEMOS
Banded Wide Grip Pull Up:
Hanging Knee Raise:
DB Push Press:
DB Goblet Squat:
Jumping Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
4 Sets:
4 Strict Press + 4 Push Press
50% Of 1rm Strict Press
*Rest 60-90 Seconds Between Sets*
Part B)
Rotate Stations Every Minute For 12 Minutes (6 Sets):
Station 1: 4-6 Banded Wide Grip Pull Ups
Station 2: 4-6 Strict Hanging Knee Raises
Part C)
15-12-9-6-9-12-15 Reps Of For Time:
(20 Minute Time Cap)
Calorie Row
Push Press
Part D)
TONE THE TUSH CHALLENGE
5 Sets:
10 DB Goblet Squats
20 Seconds Jumping Air Squats
*Rest 60 Seconds Between Sets*
Modifications
Substitution For 4-6 Banded Strict Pull Ups:
30 Seconds Hollow Hold / 30 Seconds Superman Hold / 12 DB Bent Over Seesaw Rows / 12 Banded Pull Aparts
Substitution For 4-6 Hanging Knee Raises:
12 Banded Strict Pull Ups / 12 Straight Leg Raises / 12 Tuck Dragonflies / 10-15 Static Leg Sit Ups / 10-15 Tuck Ups
Substitution For 15-12-9-6-9-12-15 Calorie Row:
Same Reps Of: Calorie On Any Machine / 400m / 300m / 200m / 100m / 200m 300m / 400m Run / 20 / 15 / 10 / 5 / 10 / 15 / 20 Reps Of Burpees OR Banded Pull Ups OR Banded Pull Aparts OR Down Ups
MOVEMENT DEMOS
Strict Press:
Push Press:
Banded Wide Grip Pull Up:
Hanging Knee Raise:
DB Goblet Squat:
Jumping Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
3 Clean Pulls + 3 Clean High Pulls
Set 1 - 2: 50-60% Of 1rm Squat Clean
3 Sets:
3 Hang Muscle Cleans + 3 Front Squats
Set 3 - 5: 50-60% Of 1rm Muscle Clean
Part B)
5 Sets:
10-20 Seconds Jerk Grip Overhead Hold
60-70% Of 1rm Split Jerk
*Rest As Needed*
Part C)
2 Sets:
8 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
8 KB Sumo Squat Romanian Deadlifts
*Rest As Needed*
MOVEMENT DEMOS
Clean Pull:
Clean High Pull:
Hang Muscle Clean:
Front Squat:
Jerk Grip Overhead Hold:
Back Rack Split Jerk:
Banded Good Morning:
KB Sumo Squat Romanian Deadlift:
WEDNESDAY
Apr 21, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time:
(10 Minute time Cap)
6 Push Ups
8 Reverse Lunges
10 Down Up High Knees
Part B)
TONE THE TUSH CHALLENGE
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
*Rest As Needed*
2 Minutes Of Max Hold:
Air Squat Hold
*Banded Optional
Modifications
MOVEMENT DEMOS
Push Up:
Reverse Lunge:
Down Up High Knee:
Cossack Squat:
Jumping Lunge:
Bulgarian Split Squat:
Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
TONE THE TUSH CHALLENGE
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
*Rest As Needed*
2 Minutes Of Max Hold:
Banded Air Squat Hold
Part B)
4 Rounds For Time:
(12 Minute time Cap)
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
Modifications
MOVEMENT DEMOS
Video Links
Cossack Squat:
Jumping Lunge:
Bulgarian Split Squat:
Banded Air Squat:
Push Up:
DB Goblet Reverse Lunge:
Down Up Alternating Snatch:
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 DB Hang Power Clean and Jerks
Station 2: 6 DB Front Squats
Station 3: 6-8 Seated Plate Raises
Part B)
4 Rounds For Time:
(12 Minute time Cap)
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
Part C)
TONE THE TUSH CHALLENGE
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
*Rest As Needed*
2 Minutes Of Max Hold:
Banded Air Squat Hold
Modifications
MOVEMENT DEMOS
DB Hang Power Clean And Jerk:
DB Front Squat:
Seated Plate Raise:
Push Up:
DB Goblet Reverse Lunge:
Down Up Alternating Snatch:
Cossack Squat:
Jumping Lunge:
Bulgarian Split Squat:
Banded Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
2 Power Cleans + Hang Squat Clean
50-60% Of 1rm Squat Clean
*Rest 60-90 Seconds Between Sets*
Part B)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 6-8 Hang Power Clean and Jerks
Station 2: 6 Front Squats
Station 3: 6-8 Seated Plate Raises
50-60% Of 1rm Front Squat
Part C)
4 Rounds For Time:
(12 Minute time Cap)
6 Push Ups
8 DB Goblet Reverse Lunges
10 Down Up Alternating Snatch
Part D)
TONE THE TUSH CHALLENGE
3 Sets:
12 Cossack Squats
9 Jumping Lunges
6 Bodyweight Bulgarian Split Squats (Each Side)
*Rest As Needed*
2 Minutes Of Max Hold:
Banded Air Squat Hold
Modifications
MOVEMENT DEMOS
Power Clean:
Hang Squat Clean:
Hang Power Clean And Jerk:
Front Squat:
Seated Plate Raise:
Push Up:
DB Goblet Reverse Lunge:
Down Up Alternating Snatch:
Cossack Squat:
Jumping Lunge:
Bulgarian Split Squat:
Banded Air Squat:
WARM UP
WORKOUT
Workout Details
Part A)
3 Sets:
3 Front Squats
60-70% Of 1rm Front Squat
Part B)
3 Sets:
3 Back Squats
60-70% Of 1rm Back Squat
Part C)
4 Sets:
10-20 Seconds Goblet Squat Hold
30-45 Seconds Banded Hip Stretch (Each Side)
10 Arch Snow Angels
*Rest As Needed*
MOVEMENT DEMOS
Front Squat:
Back Squat:
Goblet Squat Hold:
Banded Hip Stretch:
Arch Snow Angel:
THURSDAY
Apr 22, 2021
WORKOUT
Workout Details
Live Zoom Workout Every Sunday at 10am PST !
TONE THE TUSH CHALLENGE
Buy In:
2 Minute Glute Bridge Hold
3 Sets:
10 Fire Hydrants (Each Side)
10 Kneeling Hip Thrusts
*Banded Optional
Buy Out:
2 Minute Glute Bridge Hold
MOVEMENT DEMOS
Glute Bridge Hold:
Banded Fire Hydrant:
Banded Kneeling Hip Thrust:
FRIDAY
Apr 23, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Kickbacks (Each Side)
*Banded Optional
Station 3: 15 Frog Pumps
Part B)
For Time (12 Minute Time Cap)
4 Rounds:
4 Deadlift Jumps
2 Burpees
4 Push Up Down Dogs
*Rest 1 Minute*
3 Rounds:
8 Deadlift Jumps
4 Burpees
8 Push Up Down Dogs
*Rest 1 Minute*
2 Rounds:
12 Deadlift Jumps
6 Burpees
12 Push Up Down Dogs
Modifications
MOVEMENT DEMOS
Single Leg Romanian Deadlift:
Frog Pump:
Deadlift Jump:
Burpee:
Push Up Down Dog:
WARM UP
WORKOUT
Workout Details
Part A)
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps
Part B)
For Time (18 Minute Time Cap)
4 Rounds:
4 DB Deadlifts
2 Burpees Over DB
4 DB Push Jerks
*Rest 1 Minute*
3 Rounds:
8 DB Deadlifts
4 Burpees Over DB
8 DB Push Jerks
*Rest 1 Minute*
2 Rounds:
12 DB Deadlifts
6 Burpees Over DB
12 DB Push Jerks
Modifications
MOVEMENT DEMOS
Single Leg Romanian Deadlift:
Banded Kickback:
Frog Pump:
DB Deadlift:
Burpee Over DB:
DB Push Jerk:
WARM UP
WORKOUT
Workout Details
Part A)
5 Sets:
20 High To Low Planks
10 Banded Good Mornings
*Rest 60-90 Seconds Between Sets*
Part B)
For Time (18 Minute Time Cap)
4 Rounds:
4 DB Deadlifts
2 Burpees Over DB
4 DB Push Jerks
*Rest 1 Minute*
3 Rounds:
8 DB Deadlifts
4 Burpees Over DB
8 DB Push Jerks
*Rest 1 Minute*
2 Rounds:
12 DB Deadlifts
6 Burpees Over DB
12 DB Push Jerks
Part C)
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps
Modifications
MOVEMENT DEMOS
High To Low Plank:
Banded Good Morning:
DB Deadlift:
Burpee Over DB:
DB Push Jerk:
Single Leg Romanian Deadlift:
Banded Kickback:
Frog Pump:
WARM UP
WORKOUT
Workout Details
Part A)
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
50-60% Of 1rm Deadlift
Part B)
5 Sets:
20 High To Low Planks
10 Banded Good Mornings
*Rest 60-90 Seconds Between Sets*
Part C)
For Time (18 Minute Time Cap)
4 Rounds:
4 Deadlifts
2 Burpees Over Bar
4 Push Jerks
*Rest 1 Minute*
3 Rounds:
8 Deadlifts
4 Burpees Over Bar
8 Push Jerks
*Rest 1 Minute*
2 Rounds:
12 Deadlifts
6 Burpees Over Bar
12 Push Jerks
Part D)
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 9 Single Leg Romanian Deadlift (Each Side)
Station 2: 12 Banded Kickbacks (Each Side)
Station 3: 15 Frog Pumps
Modifications
MOVEMENT DEMOS
Deadlift:
High To Low Plank:
Banded Good Morning:
Burpee Over Bar:
Push Jerk:
Single Leg Romanian Deadlift:
Banded Kickback:
Frog Pump:
WARM UP
WORKOUT
Workout Details
Part A)
Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch
Set 1 - 5: 50-55% Of 1rm Squat Snatch
Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk
Set 1 - 5: 50-55% Of 1rm Squat Clean And Jerk
Part B)
3 Sets:
5 Snatch Pulls
Set 1 - 3: 60-70% Of 1rm Squat Snatch
3 Sets:
5 Clean Pulls
Set 1 - 3: 60-70% Of 1rm Squat Clean
Part C)
4 Sets:
8 Tempo Deadlifts (2 Seconds Descent)
8 Seated Plate Raises
50-60% Of 1rm Deadlift
MOVEMENT DEMOS
Squat Snatch:
Clean And Jerk:
Snatch Pull:
Clean Pull:
Tempo Deadlift:
Seated Plate Raise:
SATURDAY
Apr 24, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Part A)
4 Rounds For Time: (12 Minute Time Cap)
60 Quick Taps
30 Mountain Climbers
15 Pop Squats
Part B)
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
Every Minute For 3 Minutes (3 Sets):
12-15 Glute Bridges
*Banded Optional
Modifications
MOVEMENT DEMOS
Quick Tap:
Mountain Climber:
Pop Squat:
Single Leg Glute Bridge:
Glute Bridge:
WARM UP
MOVEMENT DEMOS
Double Unders:
Single Unders:
KB Swing:
DB Front Squat:
Single Leg Glute Bridge:
Banded Glute Bridge:
WORKOUT
Workout Details
Part A)
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 DB Front Squats
Part B)
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges
Modifications
Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
Substitution For 15 DB Front Squats:
15 Back Squat
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Wall Sit Hold
Station 3: 30-50 Seconds Banded Side Steps
Part B)
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges
Part C)
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 DB Front Squats
Modifications
Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
Substitution For 15 DB Front Squats:
15 Back Squats
MOVEMENT DEMOS
Banded Monster Walk:
Wall Sit Hold:
Banded Side Step:
Single Leg Glute Bridge:
Banded Glute Bridge:
Double Unders:
Single Unders:
KB Swing:
DB Front Squat:
WARM UP
WORKOUT
Workout Details
Part A)
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 30-50 Seconds Banded Monster Walks
Station 2: 30-50 Seconds Wall Sit Hold
Station 3: 30-50 Seconds Banded Side Steps
Part B)
4 Sets:
8 Bench Press
8 DB Seesaw Bent Over Rows
*Rest 60-90 Seconds Between Sets*
Part C)
4 Rounds For Time: (20 Minute Time Cap)
60 Double Unders / 120 Single Unders
30 KB Swings
15 Back Squats
Part D)
TONE THE TUSH CHALLENGE
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Left)
Every Minute For 3 Minutes (3 Sets):
12-15 Single Leg Glute Bridge (Right)
Every Minute For 3 Minutes (3 Sets):
12-15 Banded Glute Bridges
Modifications
Substitution For 60 Double Unders / 120 Single Unders:
60 Quick Taps / 60 Mountain Climber Twists / 60 Jumping Jacks / 120 Flutter Kicks
MOVEMENT DEMOS
Banded Monster Walk:
Wall Sit Hold:
Banded Side Step:
Bench Press:
DB Seesaw Bent Over Row:
Double Unders:
Single Unders:
KB Swing:
Back Squat:
Single Leg Glute Bridge:
Banded Glute Bridge:
WARM UP
WORKOUT
Workout Details
Part A)
Every 2 Minutes For 10 Minutes (5 Sets):
5 Back Squats
50-60% Of 1rm Back Squat
Every 2 Minutes For 10 Minutes (5 Sets):
5 Front Squats
50-60% Of 1rm Front Squat
Part B)
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 6-8 Bulgarian Split Squats (Each Side)
Station 2: 6-8 Close Grip Bench Press
Station 3: 6-8 Banded Kneeling Hip Thrusts
MOVEMENT DEMOS
Back Squat:
Front Squat:
Bulgarian Split Squat:
Close Grip Bench Press:
Banded Kneeling Hip Thrust:
SUNDAY
Apr 25, 2021
WORKOUT
Workout Details
Tone The Tush Challenge
Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.
Live Zoom Workouts Every Sunday at 10am PST !
TONE THE TUSH CHALLENGE
4 Sets:
12 Reverse Hypers
*Banded Optional
12 Plank To Knee Taps
12 Standing Hip Abduction
*Banded Optional
MOVEMENT DEMOS
Banded Reverse Hyper:
Plank To Knee Tap:
Banded Standing Hip Abduction: