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Teams Preview

551522

00:00:00

Session ID

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0

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WARM-UP

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1x

Wt.

Warm Up

1

SHORT-BOX

SIDE-PLANK INCLINE ADDUCTION (HOLD)

(:20)/e

Y

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Warm Up

2

BOX

SL DEPTH SQUAT

8/e

Y

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Warm Up

3

GOBLET

1-1/4 SQUAT

4-6

Y

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Warm Up

4

ARC/ELLIPTICAL

RUN (50% EFF.)

(1:45)

Y

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Warm Up

5

STABILITY BALL

KNEES-TO-CHEST

12-15

Y

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Warm Up

6

BAND-RESISTED

'X' LATERAL WALK

10/e

Y

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Warm Up

7

BALANCE-PAD

SL RDL

6-8/e

Y

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Warm Up

8

MINI-BAND

ISO-SQUAT KNEE PULSE

15/e

Y

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Warm Up

9

MINI-BAND

SIDE-BRIDGE CLAMSHELL

8/e

Y

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Warm Up

10

MINI-BAND

QDP KICKBACKS

8-12/e

Y

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Warm Up

PRE-GEN

1x

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Wt.

Warm Up

FOAM-ROLL

1

(:30)/e

HIP-FLEXOR

0

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Warm Up

FOAM-ROLL

2

(:30)/e

IT-BAND

0

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Warm Up

FOAM-ROLL

3

(:30)/e

HAMSTRINGS

0

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Warm Up

FOAM-ROLL

4

(:30)/e

GLUTES

0

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Warm Up

SQUAT W.U.

1x

Wt.

Warm Up

1

BARBELL

BACK SQUAT

10-12

45

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Warm Up

2

BARBELL

BACK SQUAT

5-6

0.45

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Warm Up

3

BARBELL

BACK SQUAT

1-3

0.6

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Warm Up

ROUND 1

3x

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Wt.

Warm Up

1

BAND-RESISTED

EXPLOSIVE BACK SQUAT

3-5

0.65

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Warm Up

2

BAND-RESISTED

LUNGE-TO-HK (ANTI-ROTATION)

6/e

0

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Warm Up

3

KETTLE-BELL

STANDING SL CALF RAISE

10-12

0.1

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Warm Up

ROUND 2

3x

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Wt.

Warm Up

1

BOX

REBOUND STANDING JUMP

0

3

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Warm Up

2

BAND-RESISTED

STATIONARY HK-RUN

0

(:12)

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Warm Up

3

MED-BALL

SL/SPLIT-LUNGE ISO-LATERAL THROWBACK

0.03

5/e

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Warm Up

3x

ROUND 3

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Wt.

Warm Up

1

BARBELL

POWER CLEAN

3-5

0.65

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Warm Up

2

BARBELL

INCLINE HIP THRUST

8

0.7

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Warm Up

3

SELECTORIZED

SEATED CALF RAISE

12-15

0.39

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Warm Up

3x

ROUND 4

1

DB/KETTLE-BELL

BULG. SPLIT-SQUAT

6-8/e

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2

BAND-RESISTED

VERT-TO-BROAD JUMP

3

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3

ARC/ELLIPTICAL

RUN (MAX EFF.)

(:09)

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3x

OVERTIME

1

QUAD EXTENSION MACHINE

QUAD EXT. (5-CT ECC.)

6-8

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2

DUMBBELL

RDL

12-15

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Page Connected

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Summer Swole

Week 3

Day 2

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Start

Announcement

Submissions

Complete

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