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Kirkwood

Interval Training: 3×8 Minute EMOM Stations

Saturday, October 26

Mobility Series: 5 Minutes

  • Lumbar Blocked Segmental Cat-Camel 5 reps each direction 

 

Shoulder Prehab: 6 Minutes to Complete 

  • Supine Eccentric Shoulder Flexion with Dowel 

○ 2 sets x 5 reps with a 5 second lower 

○ Use Black Sled Handles.  Folks can progress accordingly to PVC w/ 5-10lb. plates.

  • Sidelying Trio 

○ Weight: Mini 3 lbs Dumbbells 

○ Flexion (RPE 6/10) 10-12 Reps 

○ Abduction (RPE 8/10) 12-15 Reps 

○ External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training: 3x8 Minute EMOM: Stations – 3 stations 

  • Complete the Reps for the Exercise and Rest with Remainder of the Minute 
  • Repeat each station 2 x straight through before resting and moving on to next station
  • 1 Minute Rest Between Stations

 

Station 1:

Min 1: 20x Total (10/Side) Jumping Lunges B: Step Back Lunge

Min 2: 20x Total (10/Side)  Plank Reaches 

Min 3: :30R/:30L Side Plank R: star side plank

Min 4: 10x Glute Bridge Raises

  • Repeat  

 

Station 2:      

Min1: 10x KB Hinge High Pulls R:(53+/45+)W:(45+/40+)B:(25+/20+)

Min 2: 10x KB Halo (5 Each Direction) R:(40+/35+)W:(35+/25+)B:(25+/20+)

Min 3: 10x KB Goblet Shoulder Press R:(53+/45+)W:(45+/40+)B:(25+/20+)

Min 4: 10x Goblet Squats R:(53+/45+)W:(45+/40+)B:(25+/20+)

  • Repeat 

 

Station 3:

Min 1: 30x Total (15/Side) Mountain Climbers

Min 2: 10x Curl-Ups 

Min 3: 10x Dolphin Kicks

Min 4: 20x Speed Jacks

  • Repeat 

Details

Date:
Saturday, October 26
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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