LEGS / CHEST / BACK
WORKOUT
Circuit A – 6 Rounds
2-3 minutes REST in between rounds
- BB Reverse Lunge x 10-12 (Rounds 1-4)
BB Reverse Lunge x 8 (Rounds 5-6, increase weight) - KB Deadlift x 10
- KB Goblet Squat x 8-10
- Standing Calf Raise x 25
Circuit B – 5 Rounds
2-3 minutes REST in between rounds
- Low Band Chest Fly x 10-15
- Standard Push Ups x 10
- Rear Delt Fly x 10-15
Finisher – 3-4 Rounds
Complete as many rounds as possible (AMRAP) of the following exercises in 60 seconds. That is one round.
- Battle Rope Chest Fly x 10
Alt: Standing Band Chest Fly - Push Ups x 5
WARM UP
- 2-3 Minute Row or Bike Ride
- Band Pass Throughs x 15
- Lateral Band Walk x 15 (each Side)
- Lunge with Scaption x 10 (each side)
- Inch Worm Push Ups x 10
- Spider Lunge to T-Spine Rotation x 10 (each side)
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Kneeling Hip Flexor Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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