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)
