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  • Writer's pictureJohn Fadel

Friday Strength/Mix Circuit

Mobility

30s Banded Hamstring Stretch (Each Leg)

30s Push-Up To Down Dog

1:00 Active Spiderman

1:00 Active Twisted Cross


Back squats: 10min time cap!!

If paired up (bang bang) on after the other.

30 sec rest inbetween sets

Put building weights next to you for quick changes.

For Time:

10 Back Squats @50%

8 Back Squats @60%

6 Back Squats @70%

4 Back Squats @80%

2 Back Squats @85%


Friday Circuit: 35min

Timer 8.3 full body burner

40:20

1st and 2nd lap - 2 sets

3rd Lap - 1 Set :Burner

Water break between 1st and 2nd lap. No water break between 2nd and 3rd.

Circling the room

-Mixture of upper body, lower body, cardio and core movements

  1. Slam ball sprints (2 slams to 40 ft turf sprint)

  2. Box Jumps. Work on your vertical! (How high can you fly?!)

  3. Wall sit bicep curl

  4. Du/singles

  5. Back Squats

  6. DB sitting Arnold Press

  7. KB clean to forward lunge

Stimulus:

Building Muscle: Pick weights to find failure point before 40 seconds is up. Slow tempo, intrinsic movements.

Lean Muscle(cutting): Pick weights to find failure at the 40 second mark. Faster tempo movements.

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