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  • Writer's pictureJohn Fadel

Thursday PVF: Sculpting

2 Rounds:

1:00 Pigeon Pose Per Side

1:00 Child Pose on Box

1:00 Couch Stretch Per Side

1:00 Standing Straddle Stretch

1:00 Twisted Cross Per Side

• Take long, deep inhales; exhales throughout


Strength

On the 1:30 x 10 Sets:

4 Bench Press @ 75%

Or

4 Hip thrusters


Sculpting

rep count per movement

4 min per movement

*more than 1min left +10reps

1 min rest

1 set each


35 per arm: DB bench single arm rows 60/40

KB/DB walking lunges 50/35#

DB Sitting Curls 30/20

BB Front squats 60%


-4 moments combination of upper and lower body movements.


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