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Strength/Cardio/Core:  4x 6 Min. Stations + Sidelying Trio Starter

Thursday, August 5

Shoulder Prehab: 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

Strength/Cardio/Core:  4x 6 Min. Stations, 1 min rest between stations

  •  Each 6 min. station is split into 3 min of strength / 2 min of cardio /1 min of core, on a running clock.

  • NOTE for the running:  if we have a big group (more than 12), we’ll split the class in half to reduce the number of people running together.   ½ will do the run for the first cardio section, ½ will do toe taps/mtn climbers.  Next round they’ll switch.

Station 1:   12/10/8x Goblet Squat / rest, repeat->  Run  -> Side Plank R

Station 2:   12/10/8x  (total) Floor Press/ rest, repeat ->  1 Min. Lateral Toe Taps / 1 Min. Mtn Climbers -> Hollow Hold

Station 3:  12/10/8x  KB Swing or Straight Leg DL / rest, repeat ->  Run -> Side Plank  L

Station 4:  12/10/8x (total) KB Rows/rest, repeat  ->  1 Min Lateral Toe Taps / 1 Min. Mtn Climbers  -> Superman Hold

  • RUN OPTIONS:  B: parking lot loop  W: parking lot  + OM cut through loop  R:  parking lot + full OM loop

  • Non Impact for the run (or for all cardio):  Bike x 25/20/15 Cals

Details

Date:
Thursday, August 5
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