Equipment Needed:
- Leg Band
- Med/Heavy (DB Hammer curls, skull crushers)
- 1 Extra Heavy (Sumo Squat, OHTE, Swings)
AMRAP = 5 Minutes (Goal 3 rounds)
- Close Grip Chest Press to skull crushers x 6-10 (Med/Heavy)
- Single Arm Hammer Curls x 6-10 (2:2) (Med/Heavy)
Timed: 20 sec x 3 Rounds = 6 Minutes
- Sumo squat - Full range (heavy weight, deficit or goblet)
- Sumo squat - Pulse (heavy weight, deficit/goblet)
- Sumo squat - Jump (heavy weight, deficit/goblet)
- Scissor kicks
- 6 inch leg hold
- Leg flutters
AMRAP = 5 Minutes (Goal is 3 rounds)
- Tricep Pushups to Plank Jack (1:2) x 8-12
- DB swing x 8-12 (1 Extra heavy)
- O.H.T.E x 8-12 (1 Extra Heavy)
Timed: 20 sec x 3 rounds = 6 Minutes
*Blue band around thighs above knees. Challenge them to push knees apart at top to really feel glutes engaged.
- Glute Bridge - Full range motion
- Glute Bridge - Pulse
- Glute Bridge - Hold
- Plank Ups - right arm pushes up
- Plank Ups - left arm pushes up
- High Plank Hold
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