Search

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



53 views0 comments

Recent Posts

See All

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

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, low

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re