Zoom Class Schedule:
Monday- 6:30am & 9:00am
Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Wednesday- 6:30am & 9:00am
Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Friday- 6:30am & 9:00am
Saturday- 9:00am
Login for all ZOOM classes- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
WARMUP
3 Rounds:
30 Seconds Active Samson
30 Seconds Pigeon Pose (Each Side)
30 Seconds Active Divebombers
30 Seconds Double Dumbbell Romanian Deadlifts
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
STIMULUS
DESCRIPTION
- Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
- We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
- After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out
- Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
- Your score will be the lowest number of reps at each movement added together
- For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps
DOUBLE DUMBBELL DEADLIFTS
- The dumbbell weight is designed to be on the lighter side
- Touch one head of the dumbbells on the outside of the feet in the bottom of each rep
- This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
- Within the workout you should be able to hold on for all 20 seconds
- If you have a barbell available and would like to use it, the prescribed weight would be (135/95)
MODIFICATIONS
DOUBLE DUMBBELL DEADLIFTS
- Single Dumbbell Deadlifts (Alternate Arms Every Round)
- Barbell Deadlifts
- Slamballs
- Kettlebell Swings
TIPS
- With simple movements, light weights, rest built in, and alternating muscle groups – the goal today is to keep moving for all 20 seconds each round
- The big thing to consider is your cycle speed on these movements
- With the score being the lowest rep number at each movement over the 16 rounds, we’re looking for consistency
- Look to cycle these reps quickly while maintaining the range of motion standards
- We’re going to feel out a full practice round to give you an idea of what speed you’ll be able to hold for 16 rounds
- After completing this round, rest 3-5 minutes before starting the workout
Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
STIMULUS
DESCRIPTION
- Todays Body Armor focuses on the muscles of the posterior chain with 3 variations of glute bridges
- These sets are not for time – focus on quality over speed
- Move directly from one movement into the next and rest 1 minute between sets
- You can stay at the same weight or increase weight each round for the weighted glute bridges
- See below for demos of each movement