GYM CLOSED – At home programming 03/23/2020

GYM CLOSED – At home programming 03/23/2020

No Gear:

A1.  Elevated Split squats @3010 tempo (if you have anything to hold in front rack for weight, do so) (slightly elevate front foot on 1-4” rise) (8-10 reps each leg) X 4, rest 30 sec

DEMO:  https://www.youtube.com/watch?v=HA4O8_ly6QM

A2.  Quadruple plank (1 min total work) X 4, rest 30 sec

DEMO:  https://www.youtube.com/watch?v=y6ytAhTWMWU

A3.  Single Leg Glute Bridge (8-10 reps each leg) X 4, rest 30 sec

DEMO:  https://www.youtube.com/watch?v=qOg3FKD0jIA

A4.  Prisoner Superman Hold (30 sec of total work) X 4, rest 1 min

DEMO:  https://www.youtube.com/watch?v=eyIdjprbVys

C.  200m run @85%, rest 15 sec X 4 (all of these should be as close to the same time as possible) (try to hit same times as last week with 30 sec of rest)

Gear:

A1.  KB Rack Deficit Split Squat @3010 tempo (8-10 reps each leg) X 4, rest 30 sec

DEMO:   https://www.youtube.com/watch?v=6negN2msX60

A2.  Turkish Get Ups (10 reps, 5 each side alternating) X 4, rest 90 sec

DEMO:  https://www.youtube.com/watch?v=LkqIu3YpRNo

A3.  Standing Single Arm Bent Over Row (10 reps each side) X 4, rest 30 sec

DEMO:  https://www.youtube.com/watch?v=ma__uqUlYmE

A4.  Prisoner Superman Hold (30 sec of total work) X 4, rest 1 min

DEMO:  https://www.youtube.com/watch?v=eyIdjprbVys

C.  200m run @85%, rest 15 sec X 4 (all of these should be as close to the same time as possible) (try to hit same times as last week with 30 sec of rest)

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