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APRIL COMMITTED CLUB:
Submit your attendance HERE for the week of 4.13 to 4.19!
APRIL WEEK 3 CHALLENGE-
We’ve trained to be resilient in our fitness and mindset.
This week how can we be resilient as a community?
Remember to rely on one another, your community and your teammates. Just show up, ask for help, and help one another.
Defined @ Home Workout-
Warmup led by Coach Cara & Kevin on Zoom!
“The Buildup” (5 minutes)
Introducing the Front Foot Elevated Reverse Lunge – Video
– Elevation: Approx. 4″
– Building in sets of 10, per side, x 3 warmup sets
– Add weight for rounds 2 and 3 if able
– Last week on this progression!
Working Sets X 4: Every 4 minutes; (16 minutes)
10 X FFE Rev. Lunge, each side, at working weight
30 Sec. X Goblet Squat Hold – Video
1 Min. X Inverted Body weight Rows w/ bed sheet – Video
30 Sec. X Inverted Row Isometric Hold – Video
Rest remaining time of each round!
For Part B1, over 3 sets, build up to a challenging set of 10 working weight. The elevation you choose should allow you to continue to touch your knee to the ground with each rep. First round feel it out, stick with body weight. Second and third round, add weight if able!
For Part B2, using that working weight, complete 4 sets of 10 reps each leg. Follow each set with a 30 seconds isometric hold in bottom squat position with weight in goblet, 1 minute of Inverted bodyweight rows using a bedsheet and doorway, then 30 seconds of a isometric hold in the top position of that row.
If you do not have a bedsheet set up, spend 1 minute with Bent over rows then 30 seconds of a Bent over row isometric hold X 30 seconds. – Video
3 1/2 Minutes ON/ 90 seconds OFF X 3 Rounds
12 X Single Arm Front Squat – Video
9 X Single Arm Russian Swing – Video
6 X Single Arm Push Jerk – Video
*Perform on each side before moving on;
*Fill rest of each round with:
Round 1: V-up + Tuck-up – Video
Round 2: Russian Twist – Video
Round 3: Plank Up Downs – Video
For 3 rounds, work for 3 1/2 minutes, resting 90 seconds to recover. Complete the 12,9,6 rep scheme on each side before filling the rest of each round with the above core movements. Perform all single arm movements with either a KB, DB, loaded backpack, etc… Anything you can find in the house that is challenging and mimics a similar movement pattern.