BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Back Pause Squat

Build up to a Heavy 2-rep Back Pause Squat (2-3-seconds)

in 15:00

Hummus (Time)

(RX’d)

7 Rounds

10/8 Calorie Air Bike

10 Dumbbell Front Squats (50s/35s)

(Scale)

7 Rounds

6/5 Calorie Air Bike

8 Single Dumbbell Front Squats (light)

Target time: 8-10 minutes

Time cap: 15 minutes

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Quadruped Forearm Stretch

1 Minute Posterior Shoulder Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Quardruped Forearm Stretch

Posterior Shoulder Smash

Fitness (Time)

3 sets:

10 DB Front Squats at RPE 7-8

20 Banded Hamstring Curls at RPE 7-8

-rest 1 minute-

10 DB Deadlifts at RPE 7-8

20 Banded Glute Bridges at RPE 7-8

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max GHD Sit Ups or floor Sit Ups

-rest 30 seconds-

60 Seconds of Max Hanging Knee Raises

-rest 30 seconds-

60+ Second Plank

-rest 2 minutes b/t sets-