Week 52 | December 2021

MONDAY

DECEMBER 27th, 2021

Be KIND whenever possible.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
5 rounds for time

Air squat x 7 reps
Alternating DB snatch x 9 reps
Down up x 12 reps

Time cap: 10 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
2 sets

Banded deadbug x 60 seconds
Rest 30 seconds

2 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
5 rounds for time

Walking lunge x 50 reps
Box jump x 7 reps
Alternating DB snatch x 9 reps
Burpee over DB x 12 reps

Time cap: 18 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
4 sets

Banded deadbug x 60 seconds
Rest 30 seconds

4 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side

Rest remaining time of each set
 
 
Part B)
 
5 rounds for time

Row x 250 meters
Box jump x 7 reps
Plate ground to overhead x 9 reps

Time cap: 12 minutes
 
 
Part C)
 
2 sets

Banded deadbug x 60 seconds
Rest 30 seconds

2 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps

Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Strict press x 2 reps @ 80-90%
DB lateral lunge x 16 reps

Rest 2 minutes between sets
 
 
Part B)
 
Every 3 minutes for 18 minutes (6 sets)

Deadlift x 12 reps @ 60-70%
Banded pallof press x 12 reps each side

Rest remaining time of each set
 
 
Part C)
 
5 rounds for time

Row x 250 meters
Box jump x 7 reps
Ground to overhead x 9 reps

Time cap: 12 minutes

Level 1: 35lbs
Level 2: 55lbs
Level 3: 75lbs
 
 
Part D)
 
2 sets

Banded deadbug x 60 seconds
Rest 30 seconds

2 sets

Banded side lying leg raise x 30 seconds each side
Rest 30 seconds

Rest as needed between sets
 
 
Modifications
 
Substitution for row x 250 meters:
Calorie on any machine x 8-10 reps / down up x 30 reps / double under or single under x 50 reps

Substitution for box jump x 7 reps:
Broad jump x 7 reps / pop squat x 7 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 12 minutes (8 sets)

Power snatch x 1 rep + hang snatch x 1 rep

Sets 1-2: 55+%
Sets 3-4: 65+%
Sets 5-8: 75+%

Rest remaining time of each set
 
 
Part B)
 
5 sets

Tempo overhead squat x 3 reps @ seconds descent

Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%

Rest 2 minutes between sets
 
 
Part C)
 
3 sets

Reverse snow angel x 20 reps
Rest 15 seconds

Wall slide x 20 reps
Rest 15 seconds

Plank to knee tap x 20 reps
Rest 15 seconds
 
 
Modifications
 
No modifications for today.

TUESDAY

DECEMBER 28th, 2021

Be you. Do you. FOR YOU.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 4 minutes for 12 minutes (3 sets)

Air squat x 20-30 reps
Down up devils press x 9 reps
Air squat x 15-25 reps
Down up devils press x 6 reps
Air squat x 5-20 reps
Down up devils press x 3 reps

Rest remaining time of each set

Level 1: 10lbs
Level 2: 20lbs
Level 3: 30lbs
 
 
Part B)
 
Rotate stations every minute for 6 minutes (3 sets)

Station 1
Flutter kick x 30-40 seconds

Station 2
Seated L sit hold x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 10 minutes for 20 minutes (2 sets)

Air squat x 50-75 reps
Down up devils press x 12 reps
Air squat x 25-50 reps
Down up devils press x 9 reps
Air squat x 10-25 reps
Down up devils press x 6 reps

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
Rotate stations every minute for 10 minutes (5 sets)

Station 1
Flutter kick x 30-40 seconds

Station 2
Seated L sit hold x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
No modifications for today.

MOVEMENT DEMOS

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 9 minutes (6 sets)

Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds

Rest remaining time of each set
 
 
Part B)
 
Every 10 minutes for 20 minutes (2 sets)

Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part C)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
Flutter kick x 30-40 seconds

Station 2
Seated L sit hold x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for supinated bar hang x 20-40 seconds:
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds

Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps

MOVEMENT DEMOS

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Snatch deadlift x 1 rep + hang power snatch x 1 rep + hang snatch x 1 rep

Set 1-2: 60-70%
Set 3-4: 70-80%
Set 5: 80+%

Rest 2 minutes between sets
 
 
Part B)
 
Every 90 seconds for 9 minutes (6 sets)

Supinated bar hang x 20-40 seconds
Superman hold x 20-30 seconds

Rest remaining time of each set
 
 
Part C)
 
Every 10 minutes for 20 minutes (2 sets)

Bike x 12 reps
Down up devils press x 12 reps
Bike x 9 reps
Down up devils press x 9 reps
Bike x 6 reps
Down up devils press x 6 reps

Rest remaining time of each set

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part D)
 
Rotate stations every minute for 8 minutes (4 sets)

Station 1
Flutter kick x 30-40 seconds

Station 2
Seated L sit hold x 30-40 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for supinated bar hang x 20-40 seconds:
DB wrist curl x 20-40 seconds / arch to hollow roll x 20-40 seconds

Substitution for bike x 12 / 9 / 6 calories:
Calorie on any machine x 12 / 9 / 6 reps / air squat 50-75 / 25-50 / 10-25 reps

MOVEMENT DEMOS

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 30 seconds for 10 minutes (20 sets)

Banded deadlift x 1 rep @ 60%

Rest remaining time of each set
 
 
Part B)
 
3 sets

Tempo bulgarian split squats x 8 reps each side @ 3 seconds descent

Light to moderate weight

Rest 90 seconds between sets
 
 
Part C)
 
4 sets

Hollow rock x 20-30 seconds
Tuck up x 20-30 reps
Flutter kick x 20-30 seconds

Rest 60 seconds between sets
 

Modifications
 
No modifications for today.

WEDNESDAY

DECEMBER 29th, 2021

Be SAVAGE. Not average.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 10 minutes

Double under or single under x 80 reps
DB thruster x 30 reps
DB walking lunge x 30 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
2 sets

DB bent over YTA x 8 reps
Rest 10 seconds

DB snow angel x 8 reps
Rest 10 seconds

DB bicep curl x 8 reps
Rest 10 seconds
 
 
Modifications
 
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 20 minutes

Double under or single under x 80 reps
Thruster x 30 reps
DB box step over x 30 reps

Level 1: BB: 35lbs / DB: 15lbs
Level 2: BB: 55lbs / DB: 25lbs
Level 3: BB: 75lbs / DB: 35lbs
 
 
Part B)
 
3 sets

DB bent over YTA x 8 reps
Rest 15 seconds

DB snow angel x 8 reps
Rest 15 seconds

DB bicep curl x 8 reps
Rest 30 seconds
 
 
Modifications
 
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side
 

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 12 minutes (6 sets)

Bench press x 4 reps
Goblet cossack squat x 12 reps

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 20 minutes

Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part C)
 
3 sets

DB bent over YTA x 8 reps
Rest 15 seconds

DB snow angel x 8 reps
Rest 15 seconds

DB bicep curl x 8 reps
Rest 30 seconds
 
 
Modifications
 
Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

Substitution for wallball x 30 reps:
DB thruster x 30 reps

Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

Front squat x 5 reps @55-65%
Double under or single under x 60 seconds
V up x 5 reps

Rest remaining time of each set
 
 
Part B)
 
Every 2 minutes for 12 minutes (6 sets)

Bench press x 4 reps
Goblet cossack squat x 12 reps

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 20 minutes

Double under or single under x 80 reps
Wallball x 30 reps
DB box step over x 30 reps

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part D)
 
3 sets

DB bent over YTA x 8 reps
Rest 15 seconds

DB snow angel x 8 reps
Rest 15 seconds

DB bicep curl x 8 reps
Rest 30 seconds
 
 
Modifications
 
Substitution for double under or single under x 60 seconds:
Mountain climber x 60 seconds / bicycle kick x 60 seconds

Double under or single under x 80 reps:
Quick tap x 80 reps / bicycle kick x 80 reps

Substitution for wallball x 30 reps:
DB thruster x 30 reps

Substitution for DB box step over x 30 reps:
DB split lunge x 15 reps each side

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
5 sets

Pause split jerk x 3 reps (Pause in catch @ 2 seconds)

Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%

Rest 2 minutes between sets
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

Back squat x 10 reps

Sets 1: 55%
Set 2: 60%
Set 3: 65+%

Rest remaining time of each set
 
 
Part C)
 
2 sets

Cuban press x 10 reps
DB lateral raise x 10 reps
DB lateral raise hold x 10 seconds
DB front raise x 10 reps
DB front raise hold x 10 seconds

Rest 60 seconds between sets
 
 
Modifications
 
No modifications for today.

THURSDAY

DECEMBER 30th, 2021

REST DAY

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


FRIDAY

DECEMBER 31st, 2021

Prove them WRONG.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
NYE workout

3 rounds for time

DB front squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
DB thruster x 7 reps
DB front rack lunge x 6 reps
DB deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
DB split lunge x 2 reps each side
DB woman maker x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

Level 1: 15lbs
Level 2: 25lbs
Level 3: 35lbs
 
 
Part B)
 
Every 3 minutes for 6 minutes (2 sets)

DB plank slide x 10 reps each side
Hands overhead overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
NYE workout

3 rounds for time

Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Burpee x 3 reps
Front squat x 2 reps
Bear complex x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs
 
 
Part B)
 
Every 3 minutes for 9 minutes (3 sets)

DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
2 sets

Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps

Rest 90 seconds between sets
 
 
Part B)
 
NYE workout

3 rounds for time

Back squat x 10 reps
DB power clean x 9 reps
DB shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Double DB snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

Level 1: BB: 55lbs / DB: 15lbs
Level 2: BB: 75lbs / DB: 25lbs
Level 3: BB: 95lbs / DB: 35lbs
 
 
Part C)
 
Every 3 minutes for 9 minutes (3 sets)

DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for concept 2 hamstring curl x 10 reps:
Glute bridge walkout x 10 reps

Substitution for overhead squat x 3 reps:
Burpee x 3 reps

Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 2 minutes for 10 minutes (5 sets)

Bear complex x 1 rep

Rest remaining time of each set

Moderate to heavy weight
 
 
Part B)
 
2 sets

Hip thrust x 6 reps
Hip thrust iso hold x 20-30 seconds
Concept 2 hamstring curl x 10 reps

Rest 90 seconds between sets
 
 
Part C)
 
NYE workout

3 rounds for time

Back squat x 10 reps
Power clean x 9 reps
Shoulder to overhead x 8 reps
Thruster x 7 reps
Front rack lunge x 6 reps
Deadlift x 5 reps
Hang power snatch x 4 reps
Overhead squat x 3 reps
Front squat x 2 reps
Bear complex x 1 rep

Round 1:
Perform 22 russian twist after each movement

Round 2:
Perform 22 double under or single under after each movement

Round 3:
Perform 22 mountain climber after each movement

Time cap: 22 minutes

Level 1: 55lbs
Level 2: 75lbs
Level 3: 95lbs
 
 
Part D)
 
Every 3 minutes for 9 minutes (3 sets)

DB plank slide x 10 reps each side
Plate overhead sit up x 15 reps
Weighted plank hold x 45-60 seconds

Rest remaining time of each set
 
 
Modifications
 
Substitution for concept 2 hamstring curl x 10 reps:
Glute bridge walkout x 10 reps

Substitution for overhead squat x 3 reps:
Burpee x 3 reps

Substitution for double under or single under x 22 reps:
Quick tap x 22 reps / high knee x 22 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 3 minutes for 15 minutes (5 sets)

Power clean x 1 rep + hang clean x 1 rep

Sets 1-2: 55+%
Sets 3-4: 65+%
Set 5: 75+%

Rest remaining time of each set
 
 
Part B)
 
3 sets

Strict press x 5 reps

Set 1: 55+%
Set 2: 65+%
Set 3: 70+%

Rest 2 minutes between sets
 
 
Part C)
 
Every minute for 10 minutes (10 sets)

Banded deadbug x 15-45 seconds

Rest remaining time of each set


Modifications
 
No modifications for today.

SATURDAY

JANUARY 1st, 2022

Today is another chance to BE BETTER.

GS20

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 15 minutes

Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds
 
 
Part B)
 
2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

GS40

WARM UP

WORKOUT

Workout Details

Part A)
 
As many rounds as possible in 25 minutes

Run x 400 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Plank hold x 60 seconds
 
 
Part B)
 
2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

Single arm farmers carry hold x 20-30 seconds
Rest 30 seconds
 
 
Modifications
 
Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

GS60

WARM UP

WORKOUT

Workout Details

Part A)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
Bike x 8-10 calories

Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds

Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps

Rest remaining time of each set
 
 
Part B)
 
As many rounds as possible in 25 minutes

Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories
 
 
Part C)
 
2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds
 
 
Modifications
 
Substitution for bike x 8-10 calories:
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds

Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters

Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps

GS80

WARM UP

WORKOUT

Workout Details

Part A)
 
Every 90 seconds for 9 minutes (6 sets)

Barbell good morning x 30 seconds
DB renegade row x 30 seconds

Rest remaining time of each set
 
 
Part B)
 
Rotate stations every minute for 12 minutes (4 sets)

Station 1
Bike x 8-10 calories

Station 2
Barbell hang power clean x 10-12 reps + barbell front squat hold x 10 seconds

Station 3
Mountain climber x 40 reps + shoulder tap x 20 reps

Rest remaining time of each set
 
 
Part C)
 
As many rounds as possible in 25 minutes

Row x 500 meters
Down up x 22 reps
Butterfly sit up x 22 reps
Run x 400 meters
Flutter kick x 22 reps
Tuck up x 22 reps
Bike x 22 calories
 
 
Part D)
 
2 sets

Turkish get up x 5 reps each side
Rest 30 seconds

KB single arm farmers carry hold x 20-30 seconds each side
Rest 30 seconds
 
 
Modifications
 
Substitution for bike x 8-10 calories:
Calorie on any machine x 8-10 reps / jumping air squat x 8-10 reps + high plank hold x 20-30 seconds

Substitution for row x 500 meters:
Calorie on any machine x 15-20 reps / triple crunch x 22 reps / run x 400 meters

Substitution for run x 400 meters:
Mountain climber twist x 100-200 reps / high knee x 100 reps + butt kick x 100 reps / calorie on any machine x 15-20 reps

Substitution for bike x 22 calories:
Calorie on any machine x 22 reps / run x 400 meters / burpee x 22 reps

GSOLY

WARM UP

WORKOUT

Workout Details

Part A)
Every minute for 12 minutes (12 sets)

Pause front squat x 2 reps @ 3 seconds pause

Sets 1-4: 40-50%
Sets 5-8: 50-60%
Sets 9-12: 60-70%

Rest remaining time of each set
 
 
Part B)
 
5 sets

Bench press x 8 reps @ 60%
DB split lunge x 12 reps each side

Rest 60 seconds between sets
 
 
Part C)
 
3 sets

DB renegade row x 20 reps
Side leg plank raise x 20 reps each side

Rest 30 seconds between sets
 
 
Modifications
 
No modifications for today.
 

MOVEMENT DEMOS


SUNDAY

JANUARY 2nd, 2022

REST DAY

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