06.24.20 WORKOUT

WARMUP

Set a timer for 3:00, for as many quality rounds and reps as possible:

Part A VIDEO TUTORIAL

10 Jumping Jacks

10 Seal Jacks

10 High Knees

10 Air Squats

5 Burpees

Part B VIDEO TUTORIAL

6 Straddle QLT stretch

6 Squat to Lizard stretch

6 Up dog to Down dog with :10 pause

MOVEMENT FOCUS: WEAK GLUTES


(Essentials and Full Gym) – Day 3

3 sets:

- 5 left side single-leg dumbbell deadlifts

- 5 right side single-leg dumbbell deadlifts

- 5 left side dumbbell step ups or reverse lunges

- 5 right side dumbbell step ups or reverse lunges

Do your best to place the workload in the glutes, and take note of how well you’re able to do that and when your glutes start to lose strength.

WORKOUT


(Essentials)

3 cycles:

- 40 alternating single-dumbbell cleans (medium weight)

- 20 dumbbell burpee deadlifts (medium volume)


(Full Gym)

3 cycles:

- 40 alternating plate cleans (medium weight)

- 20 plate burpees (medium volume)

Goal RPE: 6-8

Suggested timecap: 18 minutes

REFLECTION: OPTIMISM


How is your optimism, pessimism, or realism serving you? Do you wish you were more one way or the other?

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