John Fadel
- Oct 29, 2022
- 1 min read

Saturday Mix /Glutes

Glute strength movement

-Deficit reverse Lunges

At the rig front foot elevated on on 45lb plate

keep weight mostly in front foot.

-Push through the front heel

-EMOM 1:30

10 lunges 5 each leg

8 rounds building in weight.

Start light and find your max.

Circuit

2 sections

3 movements per section

3 laps around each section

Lap 1 -2 sets

Lap 2 & 3 -1 set

40:20

BB 115/75#

Hang cleans

OH squats or Front squats

Burpees over BB

DB 50/35#

Sing DB curls

Sissy squats

Devil Presses

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Saturday 9:30am Booty Class

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Friday PVF - Circuit

Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between