GENERAL WARM-UP
Mobility & Activation
Banded Warm-Up Series (5 reps each)
:30 Banded Good Mornings
:30 Active Spiderman & Hamstring Stretch
:30 Inch Worms
10 Squat Therapy Reps (:5 down, :2 second pause, stand)
WORKOUT OF THE DAY
“HEAVY DAY – BACK SQUATS”
For Load:
3-3-3-3-3-3-3-3-3-3
Score = Log all 10 sets. Score is the heaviest load completed.
COOL-DOWN
A little finisher…..
:30-:20-:10
Empty Barbell Back Squats
Burpees
Score = Total reps.
5:00 Group Stretch – Coaches Choice
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
3 Sets For Quality
20 Banded Good Mornings
20 Feet Elevated Plank Shoulder Taps
20 Weighted Russian Twists
WORKOUT VARIATIONS
MASK
For Time:
Back Squat:
3-3-3-3-3-3-3-3-3-3
AT HOME
4 Sets of Bulgarian Split Squats:
Sets 1 & 2: 16 Double Dumbbell Bulgarian Split Squats (8 Each Leg)
Sets 3 & 4: 16 Single Dumbbell Goblet Bulgarian Split Squats with a 3 Second Negative (8 Each Leg)
EQUIPMENT-FREE
For Time:
Tabata Squat Jumps
Directly into
Tabata Jumping Lunges
Tabata: (8 rounds :20 on, :10 off)
