Public Whiteboard

Components

Front Rack DB Lunge

Single Leg Hip Thrust

Settings

Workout

Leg day Wednesday

Video Breakdown:

Breakdown with Arturo - https://youtu.be/PHaGQ1LXz_o

We will be hosting Zoom classes starting today @ 12 and 6pm.

Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721, Meeting ID: 511 972 2721

Warm-up

2 Rounds of:
30 Step Back Lunges (15/leg)
5 Push-up Inchworms
10 Wipers (per side)
10 Walking Toe Touches (5/leg)

Strength

Front Rack DB Lunge (Alternating)

Find a tough weight for 30 reps (15/leg)
Then complete 3 sets of 20 at that weight (10/leg)
Rest 1-2 minutes between sets

Single Leg Hip Thrust (with DB)

Build to a tough set of 12 reps per glute. Make sure to squeeze and hold the top of each rep for a good moment. Remember to not just aim for 'hips high.' Keep abs tight, ribs in, and squeeze your glute!
Rest 1-2 minutes between sets.

Metcon

Metcon (No Measure)

FOR QUALITY:
8 Single Leg Hip Thrusts (weak side)
24 V-Ups
8 Single Leg Hip Thrusts (strong)
20 V-Ups
8 Single Leg Hip Thrusts (weak side)
16 V-Ups
8 Single Leg Hip Thrusts (strong)
12 V-Ups
8 Single Leg Hip Thrusts (weak side)
8 V-Ups
8 Single Leg Hip Thrusts (strong)
4 V-Ups

Use same weight as your tough set of 12 from before.
Sub Lying Leg Raises for V-Ups if you can't get full ROM.

Whiteboard:

Friday, April 03, 2020

Male Clients