LIFT 112116

LIFT

Monday, 21Nov16

 

Warm-up: 30 seconds each of:

  • Drop Squats
  • Rear Lunge to Knee Jump
  • In & Out Squats
  • Butt Kickers
  • Skaters
  • Push-Throughs Push-ups
  • Plank Pikes
  • 1:30 Jump Rope

4 minute Dynamax Ab Routine /Quickly perform 10 reps of: Alt. V-Ups (r/l=2), Russian Twist & Rev Crunch w/Kip

 

Trio on Squats – Partner on RDL / 20 minute limit / 10 minutes on each exercise

Encourage, push & motivate each other as you workout. Move quickly along as soon as your partner finishes you immediately go on to your set and so on…Heavy. On this Squat routine there will be 3 to a group. 2 to assist on the safe bar placement.

  • BB Back Squats 5-5-5-5-5…
  • BB RDL’s 5-5-5-5-5…

This is a 25 second work with a 15 second recovery 4 rounds no rest

  • DB Racked Lunges
  • Box Squat Jumps
  • Barbell Good Mornings (no weight)
  • Air-Dyne Sprints

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