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🎄12 Days of Fitmas🎄

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Workout

🎄12 Days of Fitmas🎄

Warm-up

4 Minutes of Calf & Hamstring Mobility of Your Choice
Run or Row 200 meters (at a jog/low effort)
4 Minutes of Hip Flexor & Quad Mobility of Your Choice
Run or Row 200 meters (faster than the first 400)
4 Minutes of Lat & Subscap Mobility of Your Choice
Run or Row 200 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 200’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Notes:

Grab: a Barbell, workout weight, (scaled) Band and PVC for Banded Pull Downs, AbMat (for T2R)

We will set the boxes up so they are spaced out so everyone has one near them.

Barbell Warmup

Performed with an empty barbell

5 Good Mornings
5 Back Squats
5 Shoulder Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts w/ Extension

🎄12 Days of Fitmas🎄 (Time)

1 Bar Muscle Up
2 Thrusters
3 Shoulder to Overhead
4 Front Squats
5 Front Rack Reverse Lunges
6 Hang Power Cleans
7 Pull Ups
8 Toes to Bar
9 Deadlifts
10 Push Ups
11 Burpees
12 Box Jumps

RX: 95/65, 24/20
RX+:OH Reverse Lunges, Hang Squat Cleans, 30/24

Scaling Option:

1 Straight Armed Band Pull Down
2 Thrusters
3 Shoulder to Overhead
4 Front Squats
5 Front Rack Reverse Lunges
6 Hang Power Cleans
7 Pull Ups
8 Toes to Rig
9 Deadlifts
10 Push Ups
11 Burpees
12 Box Jumps

Weight: (65/55)

Whiteboard:

Thursday, December 24, 2020

Male Clients