Glute Runner
Glute Runner
CardioFusion
LIFT
3-5 negative pullups
10-12 barbell bench rows
12 band step up R/L
3x
10-12 barbell bench rows
12 band step up R/L
3x
Squats 6-8
12-15 db + band rear delt flys
chip ups
3x
10 -8-6 bench press
15-20 lat pull down
3x
do 4th set of bench for 15-20 reps
12 DB med ball press
10-12 barbell drag curls
2x
20/10
BW squat band on knee
5x all out
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
16 min amrap
10 elevated glute raise bosu bubble 1 sec pause
15 lat raise on bosu
Sled Run 2x (light) 75/115) https://youtu.be/NJQRPX7Ps-E
AR press 10- 2 pause R then 10 band twist R/L (go heavy and aggressive)
L -L
spin hill 1 min – sprint 30
30 sec W
Lateral shuffle (horizontal turf)
kb split stance tocudown
kb SRDL R
kb tSS ouch downs
kb srdl L
plank (switch n gears w kb/ kb touch or hold )
2x
30 rope slam
lunges turf
rower 250- 25 rower crunches
2x
50 supermans
50 band pull apart