04.19.21 WORKOUT OF THE DAY

April 18, 2021

WARM-UP 

1 Minute of Wall Squats
30 Seconds of Step Back Reverse Lunges
30 Seconds of Pushup to Down Dog
30 Seconds of Medicine Ball Squats
30 Seconds of Jumping Lunges
30 Seconds of Frog Hops

Mobility
Front Rack Stretch: 1 Minute
Medicine Ball Squat Hold: 45 Seconds

DB FRONT RACK WALKING LUNGE

Focus: Stay “tall” torso during the step. “Tall” = shoulder stacked over the hip as the back knee makes contact with the ground

WALL BALL

Focus: 1) When receiving the ball, hips back and knees out (dynamic position) / 2) DEPTH – crease of the hip below the knee cap

SINGLE ARM DB DEVIL’S PRESS

Focus: 1) Swing, Pull, Punch 2) Switching arms

WORKOUT OF THE DAY 

“Deviled Leggs”

5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 Wallballs (20/14)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses (50/35)

Modification 1

5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunge (35/25)
25 Wallballs (14/10)
25′ Single Dumbbell Front Rack Walking Lunge (35/25)
10 Single Arm Devil Presses (35/25)

Modification 2

5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunge (25/15)
18 Wallballs (10/6)
25′ Single Dumbbell Front Rack Walking Lunge (25/15)
8 Single Arm Devil Presses (25/15)

COOL-DOWN 

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

ACCESSORY (BEYOND THE 60)

This is optional ‘extra’ work to be done outside of the affiliate 60:00 class

Build to a Heavy set of 5 Back Squats

Equipment Free

4 Rounds For Time:
10 Step Back Reverse Lunges
20 Squat Jumps
10 Step Back Reverse Lunges
20 Burpees

Home Gym

5 Rounds:
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
25 DB Goblet Squats (50/35)
25′ Single Dumbbell Front Rack Walking Lunge (50/35)
10 Single Arm Devil Presses (50/35)