Public Whiteboard

Components

Ricky Stenhouse

Settings

Workout

Ricky Stenhouse

Warm-up

1. Banded 5s

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate
5:00 easy bike
-then-
5:00 moderate bike (your choice)
*perform 5 single arm kettlebell waiters squats (light/moderate) (each side) every minute on the minute

4. Workout Prep
1 set (at workout pace)
5 Kettlebell Front Squats (at workout weight)
5 Calorie Assault Bike

Front Squat Cycle

Rest

Ricky Stenhouse (Time)

2 Sets
17-12-7
Kettlebell Front Squats (2x53/35)
Calorie Bike
-Rest 5:00 between sets-

*Sub the same calories on another machine OR 200-150-100m Run
*Sub Front Squats 115/80 if needed

TARGET SCORE
Target Time each set: Sub 4:30

Time Cap each set: 7:00

STIMULUS and GOALS
This is a high intensity, leg and lung burner!

WORKOUT STRATEGY & FLOW
Kettlebell front squats: aim to keep these unbroken.

Bike: hold a moderate/hard pace on the bike, knowing that it will be over soon.

Whiteboard:

Monday, July 12, 2021

Male Clients