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BARS and BANDS:  2 x 12 Min. Circuits + 6 Min. Glute/Core Transition 

Monday, May 17

BARS and BANDS:  2 x 12 Min. Circuits + 6 Min. Glute/Core Transition

CIRCUIT 1:  12 Min. Yellow Bar Circuit

  • 6x Yellow Bar Rows (underhand grip)

  • 8x Yellow Bar Push Up Progression (4x negative not on yellow bars > hands elevated partial depth > hands elevated full depth > deficit)

  • 10x (ES) Yellow Bar Lateral Barrier Jumps (over flat bar)

  • 12x (ES) Yellow Bar Mountain Climbers

  • Jump Rope: 50 singles/25 Doubles

5 Min. Glute/Core Circuit: :30 sec @ each, 2 rounds straight through

  • Bird Dog

  • Plank Shoulder Taps

  • Superman Hold

  • Glute Bridge Raises

  • Glute Bridge March

CIRCUIT 2:  12 Min. Band Circuit

  • 6x Burpee Progression

  • 8x Lateral Band Raises

  • 10x Band Bicep Curls

  • 12x Band Pull Aparts

  • Jump Rope: 50 singles/25 Doubles

 

ONLINE:  2 x 12 Min. Circuits + 6 Min. Glute/Core Transition

CIRCUIT 1: 12 Min.

  • 6x Two Armed Hinged Row

  • 8x Push Up Progression (4x negative > partial depth > full depth > deficit)

  • 10x (ES) Lateral Barrier Jumps (over small stationary object)

  • 12x (ES) Mountain Climbers

5 Min. Glute/Core Circuit: :30 sec @ each, 2 rounds straight through

  • Bird Dog

  • Plank Shoulder Taps

  • Superman Hold

  • Glute Bridge Raises

  • Glute Bridge March

CIRCUIT 2:  12 Min.

(use band or substitute light dumbells/waterbottles/etc.)

  • 6x Burpee Progression

  • 8x Lateral Band (or light object) Raises

  • 10x (ES) Banded (or light object) Bicep Curls

  • 12x Band Pull Aparts (no band sub: 12x Prone T’s)

Details

Date:
Monday, May 17
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