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  • Writer's pictureJohn Fadel

Thursday PVF: 50 rep Sculpting

2 Rounds:

1:00 Pigeon Pose Per Side

1:00 Child Pose on Box or Couch

1:00 Couch Stretch Per Side

1:00 Standing Straddle Stretch

1:00 Twisted Cross Per Side

*Take long, deep inhales & exhales throughout


Back Squat

On the 2:00 x 7 Sets:

Build for the first 3 sets

4 Back Squats @ 75%

*5 Second Bottom Hold Each Rep


50 rep Sculpting

-50 reps per movement

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each


DB bench supine overhead extensions 60/40

KB/DB box step ups 40/25#

BB Push press 115/85

LM Squat to calf raise


-4 moments combination of upper and lower body movements.



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