4/15/23 Week 1

Sunday the 16th...

Mobility and balance, M&B:

30s Knees on the Ball

4-6 Side Plank Shoulder Rotations / Side

 12-20 Cossack Squat with Ball Assist

Rest as needed, move slow for 3 sets

Time under tension, TUT:

2 Turkish Get Ups (TGU) / Side

M.E. Chin Over Rings Hold to Negative x 2

Rest as needed between 5 sets

Moving with purpose. MWP:2 rounds of 30 seconds on, 30 seconds off;

1) Sumo Deadlift High Pull

2) Knee-ride Jab Cross

3) Jumping Lunges

4) KB Switch Lunge

5) Kimora Situps

6) Air Squat / Jump Squats

 7) Push Up Pull Across

Rest 60seconds

Monday the 17th April...

Mobility and balance, M&B:

10 Plank Pressout on Ball

30s Blackburns

10 Pike up on Ball

5 SLOW Ring Rows

Rest as needed, move slow for 3 sets

Time under tension, TUT:

30s Handstand Hold to Negative x 2

12- 20 External Rotation Elbow on Knee

Rest as needed between 4/5 sets

Moving with purpose. MWP:

5 Rounds of 30 second On, 30 Seconds Off:

Dips / Ring Support

Kettlebell Swings

Guard Elbow to Mount Elbow

Wednesday the 19th April...

Mobility and balance, M&B:

12-20 Shoulder Taps with Feet on Ball

12 Underside Switch on Ball

20 Alternating Hamstring Curl on Ball

Rest as needed, move slow for 3 sets

Time under tension, TUT:

6-12 Half Kneeling Kettlebell Shoulder Press / Side

6-12 Staggered Stance Romanian Deadlift / Side

Rest as needed between 4 sets

Moving with purpose. MWP:

5 Rounds of 30 second On, 30 Seconds Off:

Ring Rows

Goblet Squat

Ground and Pound