July 26, 2021 – Fitness

FITNESS

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Followed by…

Three sets of:
Assault Bike x 20 seconds at workout pace
Deadlift (or Kettlebell Swings) x 5-7 reps
Rest 30-60 seconds
*Working up to the weight you want to use in Part A.

Then…

A.
Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes

B.
For time:
400 Meter Run
75 Single-Kettlebell Deadlifts
50 Walking Lunges with DB/KB Farmer’s Carry
25 Dumbbell Box Step-Overs