Time to switch it up a bit. We went pretty hard and fast over the past 2 days. Love the effort and dedication from everyone fighting through those workouts. For today, we are going to slow it down. I wanted everyone to focus on balance, stabilizing muscle groups, control and of course, some good old fashion muscle conditioning. Enjoy the slowed pace and benefits it will bring!
** Perform each exercise block as stated **
Perform the following super set circuit 3 times:
1A. Caterpillar Push-ups - 10 reps
1B. Front Hinge to Toe Touch - 8 reps each side
1C. Side Hinge to Toe Touch - 8 reps each side
Perform the following super set circuit 3 times. Go through each exercise taking 3 seconds on the eccentric movement and 3 seconds on the concentric movement (1 rep should take about 7 seconds - slow and controlled):
1A. Standard Grip Push-ups - 10 reps
1B. Body Squat - 8 reps each side
1C. Ghost Lunge - 8 reps each side (backwards lungs where back foot never touches ground)
Perform each exercise for 10 reps and the perform the hold for 30 seconds. Go through the entire super set 3 times:
1A. Wide Stance Squat
1B. Standing Seated Position - use wall if you have to
2A. Pikes
2B. High Plank
3A. T Push-ups
3B. Side Shoulder Raise Hold
Last set, start with 10 reps of push-ups and 1 rep of squat. Move down one at a time for push-ups and move up one at a time for squats until you hit 1 and 10 respectively.
Have Fun!
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