Tuesday
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Then…
A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 3-5 reps @ 85%
B.
For time:
400 Meter Row
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg)
20 Toes to Bar
400 Meter Row
30 Walking Lunges with Kettlebell Farmer’s Carry
15 Toes to Bar
400 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Toes to Bar
Boom Lite
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Then…
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
For time:
400 Meter Row
40 Walking Lunges with Kettlebell Farmer’s Carry
20 V-Ups or Hanging Leg Raises
400 Meter Row
30 Walking Lunges with Kettlebell Farmer’s Carry
15 V-Ups or Hanging Leg Raises
400 Meter Row
20 Walking Lunges with Kettlebell Farmer’s Carry
10 V-Ups or Hanging Leg Raises
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