WEEK 3
Workouts: 5
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DAY 11:
Warmup
3 Rounds of
- 6 Pulsing Lunges
- 10 High Knees
- 6 Strict Press
Stretching
- Resistance Band Tricep Stretch
- Double Arm Chest Stretch
- Drop Calf Stretch
15, 12, 9… rest for 5 minutes … 12, 9, 3
- Front Squat
- Single Under (modified)
- Seated Russian Twist
Cool Down
- Hamstring Stretch
- Tricep Stretch
Accessory Movements
- Squat to Calf raise (3 Sets of 10)
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DAY 12:
Warmup
2 Rounds
- 10 Air Squat
- 10 Inward/Outward Hip movement
- 5 each leg
- 10 Jumping Jacks
Stretching
- Seated Figure-4 Glute Stretch
- Door Jam Pec Stretch
- PVC Pass through
TABATA 8 Rounds of 20 Seconds
- Push Jerk
- Wall Sit
Cool Down
- Double Arm Chest Stretch
- Quad Stretch
Accessory Movements
- Pulsing Lateral Lunge (2 Sets of 10)
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DAY 13:
Warmup
3 Minute AMRAP
- 8 Good Morning
- 5 Squat to Calf Raise
- 5 Propellor
- 5 Cross Body Swing
Stretching
- Wrist Circles
- Ankle Circles
- Ankle Flexion/Extension
- Hamstring Stretch
4 Rounds
- 10 Deadlift
- 5 Push-Up
- 10 Single Leg Ski Jump
- 10 Cycling Crunches
Cool Down
- Up-Down
- Seated Twist
Accessory Movements
- Hip Airplane (2 sets of 10)
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DAY 14:
Warmup
2 Minutes of
- 5 Modified Elevated Push Ups
- 5 Leg Swings
- 10 Full Arm Swings
Stretching
- Neck/Shoulder Stretch
- 10 Shoulder Rolls
- Standing Calf Stretch
“BETTY” 5 Rounds of
- 10 Push Press
- 20 Step Ups
Cool Down
- Drop Calf Stretch
- Overhead Shoulder Stretch
Accessory Movements
- Glute Bridge (3 Sets of 8)
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DAY 15:
Warmup
2 Rounds
- 5 Air Squats
- 5 Strict Press
- 5 Calf Raises
Stretching
- Behind the Back Interlaced Chest Stretch
- Walking Hamstring Stretch
- Knee to Chest Stretch
EMOM for 12 Minutes
- 5 Thruster
- 5 Dips
- Add 12 Flutter Kicks
Cool Down
- Quad Stretch
- 10 Cross Arm Swings
- Double Arm Chest Stretch
Accessory Movements
- “Bird Dog” (3 Sets of 10)