"A Case of the Tuesday's"
Daily Programming
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Lunge w/ Twist
- Lateral Shuffle
Then...
3 Rounds (5 Reps Each):
- PVC Press
- PVC Pass Thrus
- Band Pull Aparts
- Dynamic Push Ups
Performance
Strength (3-3-3-3-Max):
- Bench Press
* Work up to a heavy set of 3 *
* Do all sets at that weight *
* Max reps on last set *
Met-Con (12-10-8-6-4-2):
- Calories
- DB Step Ups (AHAP)
- Triceps Extension (AHAP)
- DB Curl (AHAP)
* Step Up reps are for each leg *
* Alternate between rowing and biking *
Fitness
Strength (5-5-5-5-5):
- Bench Press
* Work up to a moderate weight *
* Do all sets at that weight *
Met-Con (12-10-8-6-4-2):
- Calories
- DB Step Ups (AHAP)
- Triceps Extension (AHAP)
- DB Curl (AHAP)
* Step Up reps are for each leg *
* Alternate between rowing and biking *
Cash Out (6 Min Abs):
1 Min Each Move:
- Pillar Plank
- Side Plank (30 sec/30 sec)
- Hollow Body Hold
- Flutter Kicks
- Crunches
- Reverse Crunches
Mobility (NFT):
- Chest Opener
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Cobra
- Childs Pose
- Downward Dog
- Triangle
- Front Fold
- Foam Roll
Express
Warm Up (Complete):
5 Reps Each Side:
- Knee Pull
- Hip Pull
- Quad Pull
Then...
Down & Back:
- High Knees
- Butt Kicks
- High Kicks
- Lunge w/ Twist
- Lateral Shuffle
Met-Con (12-10-8-6-4-2):
- Calories
- DB Step Ups (AHAP)
- Triceps Extension (AHAP)
- DB Curl (AHAP)
* Step Up reps are for each leg *
* Alternate between rowing and biking *
Cash Out (6 Min Abs):
1 Min Each Move:
- Pillar Plank
- Side Plank (30 sec/30 sec)
- Hollow Body Hold
- Flutter Kicks
- Crunches
- Reverse Crunches
Mobility (NFT):
- Chest Opener
- Banded Shoulder Distractions
- Couch Stretch
- Pigeon Pose
- Lizard Pose
- Cobra
- Childs Pose
- Downward Dog
- Triangle
- Front Fold
- Foam Roll