Week 17 | Apr 2021
MONDAY
Apr 26, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)
*Rest 60-90 Seconds Between Sets
10 Rounds For Time:
(10 Minute Cap)
10 Plank To Knee Taps
10 Tuck Jumps
Modifications
Substitution For 10 Tuck Jumps:
10 Tuck Ups / 40 High Knees / 40 Butt Kickers / 10 Butterfly Sit Ups
MOVEMENT DEMOS
Single Leg Donkey Kick:
Lateral Lunge:
Glute Bridge Walkout:
Plank To Knee Tap:
Tuck Jump:
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)
*Rest 60-90 Seconds Between Sets
8 Rounds For Time:
(15 Minute Cap)
8 Double DB Hang Power Snatch
8 Box Jumps
Modifications
Substitution For 8 Box Jumps:
16 Air Squats / 16 Floor Touch To Jumps / 16 Vertical Jumps / 8 Broad Jumps / 8 Box Step Ups
MOVEMENT DEMOS
Single Leg Donkey Kick:
Lateral Lunge:
Glute Bridge Walkout:
Double DB Hang Snatch:
Box Jump:
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
60-65% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Split Lunges (Each Side)
INTO
20-30 Seconds DB Front Rack Hold
8 Rounds For Time:
(15 Minute Cap)
8 Double DB Hang Power Snatch
8 Box Jumps
TONE THE TUSH CHALLENGE
3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)
*Rest 60-90 Seconds Between Sets
Modifications
Substitution For 4 Pause Back Squats:
4 Pause DB Front Rack Squats / 8 Jumping Air Squats / 8 Pop Squats + 20-30 Seconds Plank Hold
Substitution For 8 Box Jumps:
16 Air Squats / 16 Floor Touch To Jumps / 16 Vertical Jumps / 8 Broad Jumps / 8 Box Step Ups
MOVEMENT DEMOS
Back Squat:
DB Front Rack Split Lunge:
DB Front Rack Hold:
Double DB Hang Snatch:
Box Jump:
Single Leg Donkey Kick:
Lateral Lunge:
Glute Bridge Walkout:
WARM UP
WORKOUT
Workout Details
5 Sets:
2 Power Snatch + 2 Overhead Squats
50-60% Of 1rm Squat Snatch
*Rest 60-90 Seconds Between Sets*
Every 2 Minutes For 8 Minutes (4 Sets):
4 Pause Back Squats
60-65% Of 1rm Back Squat
Every 2 Minutes For 8 Minutes (4 Sets):
6-8 DB Front Rack Split Lunges (Each Side)
INTO
20-30 Seconds DB Front Rack Hold
8 Rounds For Time:
(15 Minute Cap)
8 Hang Power Snatch
8 Box Jumps
TONE THE TUSH CHALLENGE
3 Sets:
20 Single Leg Donkey Kicks (Each Side)
10 Lateral Lunges (Left)
20 Glute Bridge Walkouts
10 Lateral Lunges (Right)
*Rest 60-90 Seconds Between Sets
Modifications
Substitution For 8 Box Jumps:
16 Air Squats / 16 Floor Touch To Jumps / 16 Vertical Jumps / 8 Broad Jumps / 8 Box Step Ups
MOVEMENT DEMOS
Power Snatch:
Overhead Squat:
Back Squat:
DB Front Rack Split Lunge:
DB Front Rack Hold:
Hang Power Snatch:
Box Jump:
Single Leg Donkey Kick:
Lateral Lunge:
Glute Bridge Walkout:
WARM UP
WORKOUT
Workout Details
3 Sets:
1 Power Snatch + 2 Hang Power Snatch
Set 1 - 3: 50-60% Of 1rm Squat Snatch
3 Sets:
1 Snatch High Pull + 1 Hang Squat Snatch
Set 1 - 3: 55-65% Of 1rm Squat Snatch
5 Sets:
5 Pause Back Squats (3 Seconds Pause At Bottom)
50-60% Of 1rm Back Squat
*Rest As Needed*
2 Sets:
10 Banded Fire Hydrants (Each Side)
30 Seconds Floor Extensions
2 Sets:
10 Banded Frog Pumps
30 Seconds Atomic Sit Ups
*Rest As Needed*
MOVEMENT DEMOS
Power Snatch:
Hang Power Snatch:
Snatch High Pull:
Hang Squat Snatch:
Pause Back Squat:
Banded Fire Hydrant:
Floor Extension:
Banded Frog Pump:
Atomic Sit Up:
TUESDAY
Apr 27, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
Every 3 Minutes For 12 Minutes (4 Sets):
32 Mountain Climber Twists
8 Tuck Ups
8 Push Ups
32 Mountain Climber Twists
*Rest Remainder Of The Set*
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 9 Minutes (3 Sets)
Station 1: 30-50 Seconds Kneeling Hip Thrusts
Station 2: 20 Psoas March
Station 3: 30-50 Seconds Air Squats
*Banded Optional
3 Sets:
6 Floor Extensions
12 Sumo Squats
*Rest As Needed
Modifications
MOVEMENT DEMOS
Mountain Climber Twist:
Tuck Up:
Push Up:
Kneeling Hip Thrust:
Psoas March:
Air Squat:
Floor Extension:
Sumo Squat:
WARM UP
WORKOUT
Workout Details
Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raises
6-8 Push Ups
6-8 Calorie Bike
*Rest Remainder Of The Set*
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 9 Minutes (3 Sets)
Station 1: 30-50 Seconds Banded Kneeling Hip Thrusts
Station 2: 20 Banded Psoas March
Station 3: 30-50 Seconds Banded Air Squats
3 Sets:
6 Floor Extensions
12 Sumo KB Deadlifts
*Rest As Needed
Modifications
Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 6-8 Burpees / 20-30 Double Unders / Single Unders / 6-8 Down Ups
Substitution For 6-8 Hanging Knee Raises:
6-8 Banded Strict Pull Ups / 6-8 Straight Leg Raises / 6-8 Tuck Dragonflies / 6-8 Static Leg Sit Ups
MOVEMENT DEMOS
Hanging Knee Raise:
Push Up:
Banded Kneeling Hip Thrust:
Banded Psoas March:
Banded Air Squat:
Floor Extension:
Sumo KB Deadlift:
WARM UP
WORKOUT
Workout Details
2 Sets:
10 Banded Rows
10 Pall Off Press (Right)
2 Sets:
10 Banded Lat Pull Downs
10 Pall Off Press (Left)
*Rest As Needed
Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raises
6-8 Push Ups
6-8 Calorie Bike
*Rest Remainder Of The Set*
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 9 Minutes (3 Sets)
Station 1: 30-50 Seconds Banded Kneeling Hip Thrusts
Station 2: 20 Banded Psoas March
Station 3: 30-50 Seconds Banded Air Squats
3 Sets:
6 Floor Extensions
12 Sumo KB Deadlifts
*Rest As Needed
Modifications
Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 6-8 Burpees / 20-30 Double Unders / Single Unders / 6-8 Down Ups
Substitution For 6-8 Hanging Knee Raises:
6-8 Banded Strict Pull Ups / 6-8 Straight Leg Raises / 6-8 Tuck Dragonflies / 6-8 Static Leg Sit Ups
MOVEMENT DEMOS
Banded Row:
Pall Off Press:
Banded Lat Pull Down:
Hanging Knee Raise:
Push Up:
Banded Kneeling Hip Thrust:
Banded Psoas March:
Banded Air Squat:
Floor Extension:
Sumo KB Deadlift:
WARM UP
WORKOUT
Workout Details
4 Sets:
4 Strict Press + 4 Push Press
55% Of 1rm Strict Press
*Rest 60-90 Seconds Between Sets*
2 Sets:
10 Banded Rows
10 Pall Off Press (Right)
2 Sets:
10 Banded Lat Pull Downs
10 Pall Off Press (Left)
*Rest As Needed
Every 4 Minutes For 16 Minutes (4 Sets):
6-8 Calorie Bike
6-8 Hanging Knee Raises
6-8 Push Ups
6-8 Calorie Bike
*Rest Remainder Of The Set*
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 9 Minutes (3 Sets)
Station 1: 30-50 Seconds Banded Kneeling Hip Thrusts
Station 2: 20 Banded Psoas March
Station 3: 30-50 Seconds Banded Air Squats
3 Sets:
6 Floor Extensions
12 Sumo KB Deadlifts
*Rest As Needed
Modifications
Substitution For 6-8 Calorie Bike:
6-8 Calorie On Any Machine / 6-8 Burpees / 20-30 Double Unders / Single Unders / 6-8 Down Ups
Substitution For 6-8 Hanging Knee Raises:
6-8 Banded Strict Pull Ups / 6-8 Straight Leg Raises / 6-8 Tuck Dragonflies / 6-8 Static Leg Sit Ups
MOVEMENT DEMOS
Strict Press:
Push Press:
Banded Row:
Pall Off Press:
Banded Lat Pull Down:
Hanging Knee Raise:
Push Up:
Banded Kneeling Hip Thrust:
Banded Psoas March:
Banded Air Squat:
Floor Extension:
Sumo KB Deadlift:
WARM UP
WORKOUT
Workout Details
3 Sets:
2 Power Cleans + 1 Push Jerk
Set 1 - 3: 50-60% Of 1rm Push Jerk
3 Sets:
1 Clean High Pull + 1 Hang Squat Clean + 1 Push Jerk
Set 1-3: 60-70% Of 1rm Push Jerk
Every 90 Seconds For 9 Minutes (6 Sets):
5 Barbell Tall Jerks
Optional: Build Up To 50% 1rm Split Jerk
3 Sets:
12 DB Death March
9 Banded Hip Thrusts
6 Single Leg Romanian Deadlifts (Each Side)
*Rest As Needed*
MOVEMENT DEMOS
Power Clean:
Push Jerk:
Clean High Pull:
Hang Squat Clean:
Tall Jerk:
DB Death March:
Banded Hip Thrust:
Single Leg Romanian Deadlift:
WEDNESDAY
Apr 28, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
2 Sets:
20 Reverse Hypers
15 Clamshells (Each Side)
*Banded Optional
*Rest As Needed
2 Sets:
20 Glute Bridges
15 Fire Hydrants (Each Side)
*Banded Optional
*Rest As Needed
30-20-10 Reps For Time:
(10 Minute Timp Cap)
Deadlift Jumps
High Knees (Each Side)
Splider Climbers
Modifications
MOVEMENT DEMOS
Reverse Hyper:
Clamshell:
Glute Bridge:
Fire Hydrant:
Deadlift Jump:
High Knee:
Spider Climber:
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
2 Sets:
20 Banded Reverse Hypers
15 Banded Clamshells (Each Side)
*Rest As Needed
2 Sets:
20 Banded Glute Bridges
15 Banded Fire Hydrants (Each Side)
*Rest As Needed
30-20-10 Reps For Time:
(15 Minute Timp Cap)
DB Deadlifts
Double Unders / Single Unders
DB Hang Power Clean And Jerks
Modifications
Substitution For 30 / 20 / 10 Double Unders / Single Unders:
30 / 20 / 10 Reps Of: Down Ups / Butterfly Sit Ups / Mountain Climber Twists (Each Side) / Plank Jacks
MOVEMENT DEMOS
Banded Reverse Hyper:
Banded Clamshell:
Banded Glute Bridge:
Banded Fire Hydrant:
DB Deadlift:
Double Unders:
Single Unders:
DB Hang Power Clean And Jerk:
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 8-12 DB Hang Power Cleans
Station 2: 6 DB Front Squats
Station 3: 8-12 Weighted Cossack Squats
30-20-10 Reps For Time:
(15 Minute Timp Cap)
DB Deadlifts
Double Unders / Single Unders
DB Hang Power Clean And Jerks
TONE THE TUSH CHALLENGE
2 Sets:
20 Banded Reverse Hypers
15 Banded Clamshells (Each Side)
*Rest As Needed
2 Sets:
20 Banded Glute Bridges
15 Banded Fire Hydrants (Each Side)
*Rest As Needed
Modifications
Substitution For 30 / 20 / 10 Double Unders / Single Unders:
30 / 20 / 10 Reps Of: Down Ups / Butterfly Sit Ups / Mountain Climber Twists (Each Side) / Plank Jacks
MOVEMENT DEMOS
DB Hang Power Clean:
DB Front Squat:
Weighted Cossack Squat:
DB Deadlift:
Double Unders:
Single Unders:
DB Hang Power Clean And Jerk:
Banded Reverse Hyper:
Banded Clamshell:
Banded Glute Bridge:
Banded Fire Hydrant:
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
1 Hang Power Clean + 5 Seconds Front Squat Hold
50-60% Of 1rm Squat Clean
Rotate Stations Every Minute For 12 Minutes (4 Sets):
Station 1: 8-12 Hang Power Cleans
Station 2: 6 Front Squats
Station 3: 8-12 Weighted Cossack Squats
50-60% Of 1rm Front Squat
30-20-10 Reps For Time:
(15 Minute Timp Cap)
Deadlifts
Double Unders / Single Unders
Hang Power Clean And Jerks
TONE THE TUSH CHALLENGE
2 Sets:
20 Banded Reverse Hypers
15 Banded Clamshells (Each Side)
*Rest As Needed
2 Sets:
20 Banded Glute Bridges
15 Banded Fire Hydrants (Each Side)
*Rest As Needed
Modifications
Substitution For 30 / 20 / 10 Double Unders / Single Unders:
30 / 20 / 10 Reps Of: Down Ups / Butterfly Sit Ups / Mountain Climber Twists (Each Side) / Plank Jacks
MOVEMENT DEMOS
Hang Power Clean:
Front Squat:
Weighted Cossack Squat:
Deadlift:
Double Unders:
Single Unders:
Hang Power Clean And Jerk:
Banded Reverse Hyper:
Banded Clamshell:
Banded Glute Bridge:
Banded Fire Hydrant:
WARM UP
WORKOUT
Workout Details
Every 2 Minutes For 10 Minutes (5 Sets):
5 Full Grip Front Squats + 10 Seconds Full Grip Front Squat Hold
40-50% Of 1rm Front Squat
Every 2 Minutes For 12 Minutes (6 Sets):
5 Tempo Back Squats (3 Seconds Descent)
40-50% Of 1rm Back Squat
2 Sets:
6 Bulgarian Split Squats (Each Side)
6 Barbell Good Mornings
*Rest As Needed*
5 Minutes Of Max Effort:
Plank Hold
MOVEMENT DEMOS
Front Squat:
Tempo Back Squat:
Bulgarian Split Squat:
Barbell Good Morning:
Plank Hold:
THURSDAY
Apr 29, 2021
WORKOUT
Workout Details
Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 15 Minutes (5 Sets):
Station 1: 30-50 Seconds Banded Side Lying Leg Raise (Left)
Station 2: 30-50 Seconds Banded Side Lying Leg Raise (Right)
Station 3: 30-50 Seconds Banded Plank Hip Taps
MOVEMENT DEMOS
Banded Side Lying Leg Raise:
Banded Plank Hip Tap:
FRIDAY
Apr 30, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets)
15-20 Pop Squats
Every Minute For 5 Minutes (5 Sets)
15-20 Feet Elevated Glute Bridges
As Many Rounds As Possible In 10 Minutes:
200m Run
18 Butterfly Sit Ups
14 Shoulder Taps
10 Jumping Lateral Air Squats
Modifications
Substitution For 200m Run:
200m OR 60 Seconds On Any Machine / 8 Burpees / 25 Jumping Jacks + 25 Mountain Climbers
MOVEMENT DEMOS
Pop Squat:
Feet Elevated Glute Bridge:
Butterfly Sit Up:
Shoulder Tap:
Jumping Lateral Air Squat:
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets)
20 Banded Pull Throughs
Every Minute For 5 Minutes (5 Sets)
20 Feet Elevated Glute Bridges
As Many Rounds As Possible In 18 Minutes:
200m Row
18 Butterfly Sit Ups
14 Alternating DB Snatch
10 Jumping Air Squats Over DB
Modifications
Substitution For 200m Row:
200m OR 60 Seconds On Any Machine / 200m Run / 10 Burpees / 2 Rounds Of: 25 Jumping Jacks + 25 Mountain Climbers
MOVEMENT DEMOS
Banded Pull Through:
Feet Elevated Glute Bridge:
Butterfly Sit Up:
Alternating DB Snatch:
Jumping Air Squat Over DB:
WARM UP
WORKOUT
Workout Details
3 Sets:
5 Single Arm DB Thrusters (Each Side)
5 KB Sumo Deadlifts
3 Sets:
5 Single Arm DB Push Press (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed
As Many Rounds As Possible In 18 Minutes:
400m Row
18 Butterfly Sit Ups
14 Alternating DB Snatch
10 Jumping Air Squats Over DB
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets)
20 Banded Pull Throughs
Every Minute For 5 Minutes (5 Sets)
20 Feet Elevated Glute Bridges
Modifications
Substitution For 400m Row:
400m OR 2 Minutes On Any Machine / 400m Run / 25 Burpees / 2 Rounds Of: 50 Jumping Jacks + 50 Mountain Climbers
MOVEMENT DEMOS
Single Arm DB Thruster:
KB Sumo Deadlift:
Single Arm DB Push Press:
Sumo Squat Romanian Deadlift:
Butterfly Sit Up:
Alternating DB Snatch:
Jumping Air Squat Over DB:
Banded Pull Through:
Feet Elevated Glute Bridge:
WARM UP
WORKOUT
Workout Details
Every 90 Seconds For 9 Minutes (6 Sets):
6 Deadlifts
60-70% Of 1rm Deadlift
3 Sets:
5 Single Arm DB Thrusters (Each Side)
5 KB Sumo Deadlifts
3 Sets:
5 Single Arm DB Push Press (Each Side)
5 KB Sumo Squat Romanian Deadlifts
*Rest As Needed
As Many Rounds As Possible In 18 Minutes:
400m Row
18 Butterfly Sit Ups
14 Alternating DB Snatch
10 Jumping Air Squats Over DB
TONE THE TUSH CHALLENGE
Every Minute For 5 Minutes (5 Sets)
20 Banded Pull Throughs
Every Minute For 5 Minutes (5 Sets)
20 Feet Elevated Glute Bridges
Modifications
Substitution For 400m Row:
400m OR 2 Minutes On Any Machine / 400m Run / 25 Burpees / 2 Rounds Of: 50 Jumping Jacks + 50 Mountain Climbers
MOVEMENT DEMOS
Deadlift:
Single Arm DB Thruster:
KB Sumo Deadlift:
Single Arm DB Push Press:
Sumo Squat Romanian Deadlift:
Butterfly Sit Up:
Alternating DB Snatch:
Jumping Air Squat Over DB:
Banded Pull Through:
Feet Elevated Glute Bridge:
WARM UP
WORKOUT
Workout Details
Every Minute For 5 Minutes (5 Sets):
3 Squat Snatch
Set 1 - 5: 50-60% Of 1rm Squat Snatch
Every Minute For 5 Minutes (5 Sets):
3 Squat Clean And Split Jerk
Set 1 - 5: 50-60% Of 1rm Squat Clean And Jerk
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
4 Sets:
8 Tempo Sumo Deadlifts (2 Seconds Descent)
8 Seated Plate Raises
50-60% Of 1rm Sumo Deadlift
MOVEMENT DEMOS
Squat Snatch:
Squat Clean:
Split Jerk:
Sumo Deadlift:
Seated Plate Raise:
SATURDAY
May 01, 2021
-
GS20
-
GS30
-
GS60
-
GS60+
-
GSOLY
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
4 Sets:
10 Split Lunges (Each Side)
8 Good Mornings
*Banded Optional
6 Reverse Lunge To Knee Jumps
*Rest 60-90 Seconds Between Sets*
12 Minute Time Cap:
Buy In:
100m Run
3 Rounds:
5 Tricep Extensions
10 Push Ups
15 Air Squats
10 Pike Push Ups
5 Bench Dips
Buy Out:
100m Run
Modifications
Substitution For 100m Run:
4-6 Calorie On Any Machine / 25 Plank Jacks / 25 Jumping Jacks / 25 Double Unders / 50 Single Unders
MOVEMENT DEMOS
Split Lunge:
Good Morning:
Reverse Lunge To Knee Jump:
Tricep Extension:
Push Up:
Air Squat:
Pike Push Up:
Bench Dip:
WARM UP
WORKOUT
Workout Details
TONE THE TUSH CHALLENGE
4 Sets:
10 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
6 Reverse Lunge To Knee Jumps
*Rest 60-90 Seconds Between Sets*
20 Minute Time Cap:
Buy In:
400m Run
3 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
10 DB Push Press
5 DB Hang Power Cleans
Buy Out:
400m Run
Modifications
Substitution For 10 Back Rack Split Lunges:
10 Bodyweight Split Lunges / 10 DB Front Rack Split Lunges
Substitution For 400m Run:
800m On Any Machine / 30 Burpees / 4 Minutes Calorie Bike / 4 Rounds Of: 50 Mountain Climbers + 50 Bicycle Kicks / 3 Rounds Of: 50 Double Unders / Single Unders + 50 High Knees + 25 Plank Jacks
Substitution For 5 Pull Ups:
10 DB Bent Over Rows / 10 DB Seesaw Bent Over Rows / 10 DB Bicep Curls
MOVEMENT DEMOS
Back Rack Split Lunge:
Banded Good Morning:
Reverse Lunge To Knee Jump:
Pull Up:
Push Up:
Air Squat:
DB Push Press:
DB Hang Power Clean:
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Psoas March
Station 2: 30-50 Seconds Seated Plate Raises
Station 3: 30-50 Seconds Banded Deadbugs
TONE THE TUSH CHALLENGE
4 Sets:
10 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
6 Reverse Lunge To Knee Jumps
*Rest 60-90 Seconds Between Sets*
30 Minute Time Cap:
Buy In:
800m Run
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Push Press
5 Hang Power Cleans
Buy Out:
800m Run
Modifications
Substitution For 10 Back Rack Split Lunges:
10 Bodyweight Split Lunges / 10 DB Front Rack Split Lunges
Substitution For 800m Run:
800m On Any Machine / 30 Burpees / 4 Minutes Calorie Bike / 4 Rounds Of: 50 Mountain Climbers + 50 Bicycle Kicks / 3 Rounds Of: 50 Double Unders / Single Unders + 50 High Knees + 25 Plank Jacks
Substitution For 5 Pull Ups:
10 DB Bent Over Rows / 10 DB Seesaw Bent Over Rows / 10 DB Bicep Curls
MOVEMENT DEMOS
Banded Psoas March:
Seated Plate Raise:
Banded Deadbug:
Back Rack Split Lunge:
Banded Good Morning:
Reverse Lunge To Knee Jump:
Pull Up:
Push Up:
Air Squat:
DB Push Press:
DB Hang Power Clean:
WARM UP
WORKOUT
Workout Details
Rotate Stations Every Minute For 9 Minutes (3 Sets):
Station 1: 30-50 Seconds Banded Psoas March
Station 2: 30-50 Seconds Seated Plate Raises
Station 3: 30-50 Seconds Banded Deadbugs
2 Sets:
8 Bench Press
8 Inverted Supine Rows
*Rest 60-90 Seconds Between Sets*
30 Minute Time Cap:
Buy In:
800m Run
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
10 Push Press
5 Hang Power Cleans
Buy Out:
800m Run
TONE THE TUSH CHALLENGE
4 Sets:
10 Back Rack Split Lunges (Each Side)
8 Banded Good Mornings
6 Reverse Lunge To Knee Jumps
*Rest 60-90 Seconds Between Sets*
Modifications
Substitution For 800m Run:
800m On Any Machine / 30 Burpees / 4 Minutes Calorie Bike / 4 Rounds Of: 50 Mountain Climbers + 50 Bicycle Kicks / 3 Rounds Of: 50 Double Unders / Single Unders + 50 High Knees + 25 Plank Jacks
Substitution For 5 Pull Ups:
10 DB Bent Over Rows / 10 DB Seesaw Bent Over Rows / 10 DB Bicep Curls
MOVEMENT DEMOS
Banded Psoas March:
Seated Plate Raise:
Banded Deadbug:
Bench Press:
Inverted Supine Row:
Pull Up:
Push Up:
Air Squat:
Push Press:
Hang Power Clean:
Back Rack Split Lunge:
Banded Good Morning:
Reverse Lunge To Knee Jump:
WARM UP
WORKOUT
Workout Details
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
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
May 02, 2021
WORKOUT
Workout Details
Enjoy your rest day OR if you are participating in our Tone The Tush Challenge we encourage you to complete the following.
TONE THE TUSH CHALLENGE
Rotate Stations Every Minute For 9 Minutes (3 Sets)
Station 1: 30-50 Seconds Chinese Plank Hold
Station 2: 20 Kneeling Hip Thrusts *Banded Optional
Station 3: 30-50 Seconds Superman Hold
3 Minutes Max Effort:
Wall Sit Hold
MOVEMENT DEMOS
Chinese Plank Hold:
Kneeling Hip Thrust:
Superman Hold:
Wall Sit Hold: