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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Saturday, July 6, 2013

Fitness:
A. 3 sets:
DB Bulgarian split squat 10-12 reps
Cuban Rotations 10-12 reps
B. 20 minutes @75%:
2 gym lengths reverse sled pull
15 jump squats or air squats
15 ball slams
15 GHD hip extensions
15 GHD Situps or Abmat Situps

Health:
A. 3 sets:
Bulgarian split squat 5-6 reps
Cuban Rotations 5-6 reps
B. 20 minutes @75%:
1 gym lengths reverse sled pull
6 air squats
6 ball slams
6 GHD hip extensions
6 GHD Situps

Performance:
A. 3 sets:
Barbell Bulgarian split squat 10-12 reps (front rack, back rack, or overhead)
Cuban Rotations 10-12 reps
B. 20 minutes @75%:
2 gym lengths reverse sled pull
15 jump squats
15 ball slams
15 Glute ham raises (from parallel)
15 GHD Situps

Coach’s Tips

Bulgarian split squat are back, meaning the back foot is elevated if possible.  You’ll need to focus on keeping your hips squared forward and may need to stretch your quads & hip flexors in order to get the full range of motion.  The range of motion we are looking for is the back foot being about the same height as the bottom of your knee cap.  if you are using an abmat to cushion the knee, you can go a bit higher with the bench or box to get the full range of motion.  Performance athletes can experiment with various barbell positions for this.  For Fitness & Health, we are using dumbbells and aiming to get to 8 reps using 1/3 bodyweight in each hand.  The cuban rotations are essentially a standing internal and external rotation at the shoulder. Err on the light side for these.  Part B is not meant to be done all out, instead see it as practice and try to make every rep perfect, aiming to keep a consistent 75% the entire time.  Use weights you feel are conducive to this end.

Reminder: The gym is closed tomorrow, Sunday July 7th for a weightlifting clinic, except for a Team Workout at 8AM.  Weightlifting clinic starts around 9:15…

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