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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