06.26.20 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) – Review

Glute Bridge Test:

15 reps:

- :05 two-foot glute bridge

- :05 left foot glute bridge

- :05 right foot glute bridge

Take note of how well you’re able to keep your hips high and when your glutes start losing strength. Record any observations you've made about your glutes over the course of the week.

3 sets:

- 10 dumbbell or barbell deadlifts

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. Record any observations you've made about your glutes over the course of the week.

WORKOUT


(Essentials and Full Gym)

Repeat cycle, 10 minutes:

- 10 burpees (medium-light volume)

- 15 pushups (medium-light volume)

- 30 air squats (medium-light volume)

Goal RPE: 7-9

REFLECTION: OPTIMISM


Homework – Over the weekend, consider the things in your life that you may want to be more or less optimistic about. What could you do work on to make that a healthy amount of optimism?

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