Wednesday 12.9.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Warm-up:Every minute, on the minute, for 8 minutes (2 sets each), complete:Minute 1 – Bird Dog x 6-8/sideMinute 2 – Deadbugs x 16-20Minute 3 – Spiderman Crawl x 40 secondsMinute 4 – Sampson Stretch Lunges x 40 secondsA. Three sets of:Weighted Hip Thrust x 8-10 reps @2112 tempoimmediately followed by…Weighted Hip Thrust Iso-Hold x 15-30 seconds(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)Rest 2 minutes*If you do not have a bench or sturdy surface off of which to perform these, you can do them with your shoulders on the floor, and elevate the heels for more ROM if needed.B. Three sets of:Single Leg Deadlift x 6-8 reps/leg @3011 tempoRest 60 secondsSingle Arm Floor Press or Bench Press x 8-12 reps/side @3111 (try to increase the number of reps from what you did last week)Rest 60 secondsC. Three rounds, not for time, of:20 Superman Punches20 Push-ups20 Bicep Curls*Focus on quality movement throughout; not speed!

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.