07/29/24- SQUATS, YAY
Mini bands: clock taps, march to side kick, glute med, glute max, lying glute raises, glute marches
Big bands: Banded ankle mobility, lunge with banded knees for stability, low squat holding band for mobility
Mini bands: clock taps, march to side kick, glute med, glute max, lying glute raises, glute marches
Big bands: Banded ankle mobility, lunge with banded knees for stability, low squat holding band for mobility
MAIN SET:
BACK SQUAT TO A HEAVY 4. (Leanna, only to 60%)
1X 4 at 50%
2X 4 at 60%
Work up to a heavy 4 today, add small amounts
Set 1 do 3X through:
10 double dumbbell clean to press (L- Runner march)
8X per side bird dog rows (L-open books)
4X sand bag to shoulder (L-hips in butterfly over roller)
Set 2 do 4X through:
8X plate hops per side
3X tuck jumps
12X lateral jumps with weight
-rest as needed and go again
(L- child's pose, windshield wipers, cat/cow, plank with slow shoulder tap)
BACK SQUAT TO A HEAVY 4. (Leanna, only to 60%)
1X 4 at 50%
2X 4 at 60%
Work up to a heavy 4 today, add small amounts
Set 1 do 3X through:
10 double dumbbell clean to press (L- Runner march)
8X per side bird dog rows (L-open books)
4X sand bag to shoulder (L-hips in butterfly over roller)
Set 2 do 4X through:
8X plate hops per side
3X tuck jumps
12X lateral jumps with weight
-rest as needed and go again
(L- child's pose, windshield wipers, cat/cow, plank with slow shoulder tap)
7/31/24- DEADLIFTS
WARM UP
Mobility: world's greatest, kneeling adductor, open books, plank with hip stretch, good mornings, step backs with a twist
PREP SET, 2X through: red band deadlifts, hanging lat pull ups, SL deadlifts with light weights
WARM UP
Mobility: world's greatest, kneeling adductor, open books, plank with hip stretch, good mornings, step backs with a twist
PREP SET, 2X through: red band deadlifts, hanging lat pull ups, SL deadlifts with light weights
MAIN SET:
DEADLIFTS:
1X 5 at 50% nice and slow up and down
1X 5 at 60%
4X 4 working up to a heavy 4 for today
Set 2 do 3X through:
Set 3 do 4X through:
DEADLIFTS:
1X 5 at 50% nice and slow up and down
1X 5 at 60%
4X 4 working up to a heavy 4 for today
Set 2 do 3X through:
- 8X pop cleans
- 8X per side, chest press in glute bridge
- 20X alternating step ups, light weight, great posture
- rest as needed
Set 3 do 4X through:
- 10X kettlebell swings
- slam balls to the ground, alternating sides
- rest as needed and go again
Weeks of 7/15 and 7/22 bonus work
WARM UP
Mobility 30 sec each: Leg swings front back, SL stance with knee drive back and forth (don't touch that foot down), standing knee hugs, alternating step back lunges with a pause at the bottom
Light kettlebells 2X through 30 sec each: low squat to 3 sec pause, SL deadlifts, shoulder press from a single leg stance, plank shoulder tap
Set 1 do 3X through, focus is bracing:
WARM UP
Mobility 30 sec each: Leg swings front back, SL stance with knee drive back and forth (don't touch that foot down), standing knee hugs, alternating step back lunges with a pause at the bottom
Light kettlebells 2X through 30 sec each: low squat to 3 sec pause, SL deadlifts, shoulder press from a single leg stance, plank shoulder tap
Set 1 do 3X through, focus is bracing:
- 8X per side front rack squat (weight at shoulder height), only one weight on one side, so weight is offset
- 8X pop cleans. Kettle bell is down at your feet, pop it up using hip drive, at the top stand tall with glutes tight, BRACE
- 8X push presses per side. At the top glutes are tight, BRACE! GO heavy!
- 45 sec plank with knee drive, slow push knee to elbow, alternating sides, butt stays down
- 8X per side chest press from the floor in a glute bridge position, glutes engaged, bracing!
- 10X per side standing rows of any kind. Like a row while you are in a split stance to hold good pelvis positioning with tight glutes and hip extension. Can use a cable machine or band
- 8X squat jumps with a weight held low
MAX Deadlift, squat
D- 145, 135
L- 105, 95
M- 150, 105
Y- 115, 85
T- 160, 125
D- 145, 135
L- 105, 95
M- 150, 105
Y- 115, 85
T- 160, 125