Weekly Work-Outs

Monday, October 5

Warm-Up: Donkey Complex

3 Rounds:

- 10 Lateral Lunges with elevated leg option, per side

- 15 Glute Hip Bridges with elevated feet option

3 Rounds:

- 10 Single Leg Romanian Deadlifts, per leg

- 15 Sumo Squats

3 Rounds

- 10 Jump/Back Lunges, per leg

- 10 Squat Leg lifts, per leg

Wednesday, October 7

Warm-Up: 5 Cat Cows, 30 sec Puppy Pose - 15 sec Thread the Needle, per arm

3 Rounds:

- 20 Bent Over Rows

- 10 Thrusters

3 Rounds:

- 30 Arm Haulers

- 10-20 Push Ups

3 Rounds:

- 1 minute Superman Hold

- 1 minute Boat Pose

Friday, October 9

Warm-Up: 20 Arm Circles forward, 20 Arm Circles back, triceps stretch

4 Rounds:

*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*

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