Friday 3.20.2020 (Home Workout)

"HOME WORKOUT"

A. Four sets of:Deadlift/Hinge Variation x 8-12 reps @3011 tempoRest 60-90 secondsBench Press/Upper Push Variation x 8-12 reps @3011 tempoRest 60-90 secondsB. Every minute, for 16 minutes (4 sets of each):Min 1: 45 Seconds of Wall SitMin 2: 45 Seconds of Plank Rows, Bent Over Flies, or Band Pull-ApartsMin 3: 45 Seconds of Lateral Step Up or Lateral LungeMin 4: 45 Seconds of Plank Walk-Outs****Please watch the video for movements that fit into the categories for Part A.Options for the Hinge: Deadlift x 6; RDL x 6-8; Single Leg RDL x 6-8/side; Good Morning x 8-12; Hip Thrust x 8-12; Power Clean or Muscle Clean x 4-6Options for the Press: Bench Press x 4-6; Close-Grip Bench Press x 6-8; Floor Press x 8-12; Shoulder Press (any rep range); Push Press (any rep range).As always, please let us know if you have questions or need more specific ideas!

"AEROBIC DEVELOPMENT"

Tempo Run:1 Minute @ easy pace1 Minute @ moderate pace1 Minute @ easy pace1 Minute @ tough pacex 6-8 rounds (24-32 minutes)**this can also be performed on a bike