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APRIL COMMITTED CLUB:
Submit your attendance HERE for the week of 4.20 to 4.26!
CLASS SCHEDULE
STRONG BY SUMMER – AT HOME ACCESSORY PROGRAMMING
APRIL WEEK 4 CHALLENGE-
Accountability
is a great motivator for you to stay on the right track to completing your goals. Find an accountability partner to join in the daily Zoom classes. Reach out to someone who needs some motivation or reach out to ask someone to help you stay steady!
In it together. Stronger together.
Defined @ Home Workout- “Flex Friday”
A.
Warmup led by Coach Cara & Kevin on Zoom!
B1.
“The Buildup” (3-5 minutes)
Introducing the Skater Squat – Video
– Front loaded: Light weight
– Building in sets of 5 per side
– Take this time to find what depth/height you can skater squat and touch your back knee to. Your “buildup” is about finding the ideal target height/depth for you to touch your back knee to with each skater squat rep!
B2.
Every 3 Minutes X 4 rounds: Perform the following; (11 minutes)
30 Sec. X Skater Squat, left – Video
30 Sec. X Skater Squat, right
1 Min. X Goblet 1+ 1/4 Front Squats – Video
1 Min. X Rest
Coaches’ Notes:
B1. Get comfortable with the movement and determine a height or depth that you can confidently reach and touch with your back knee to with control. The lower the target the more mobility and strength is required.
B2. Using the target you worked to from Part B1, spend 30 seconds on each leg. Move slow with control and find balance without having to use the opposite leg for support. Follow with 1 minute of Goblet 1 and 1/4 front squats then 1 minute of rest!
C.
EMOTM X 4 Rounds: 40 seconds on/ 20 seconds off (19 minutes)
Min 1: Single Arm Crossbody RDLs, alt. sides as needed – Video
Min 2: Single Arm Crossbody Muscle Cleans, alt. sides as needed – Video
Min 3: Single Arm Tall Kneeling Strict Press/Pushpress, alt. sides as needed – Video
Min 4: Box Jump, step down X max reps X 1 minute – Video
Min 5: Rest X 1 minute
Coaches’ Notes:
For 4 total rounds, spend 1 minute at each station. For minutes 1-3, work for 40 seconds, rest for 20 seconds. For minute 4, spend the whole minute working for max reps, then rest for 1 minute.
*Single Arm Crossbody RDLs: Reach across body and touch the ground with each rep. Keep the legs almost locked out with a slight bend in the knees to allow for a proper hinge while maintaining a flat lower back. Alternate arms each round or when needed. Using a Db, Kb or anything in the house that you can find that challenges you and mimics the movement pattern. See video!
*Single Arm Crossbody Muscle Cleans: Reach across body and touch the ground with each rep. Keep the legs almost locked out with a slight bend in the knees to allow for a proper hinge while maintaining a flat lower back. Pull to front rack without rebending the knees for the catch. Alternate arms each round or when needed. Using a Db, Kb or anything in the house that you can find that challenges you and mimics the movement pattern. See video!
*Single Arm Tall Kneeling Strict press or Pushpress: Using a Db, Kb or anything in the house that you can find that challenges you and mimics the movement pattern. Choose the strict press if its lighter weight and the Pushpress if its heavier weight. See video!
*Box Jump: Jump to a chair, box, bench height that is at least above your knees. Step down with each rep. See video!
D.
Recovery: Introducing the Jefferson Curl – Video
– Spend 5 minutes with this dynamic mobility!
– Take 1 full minute to slowly curl down and slowly curl up!
– Perform 5 rounds of this.
*If you are new to the movement and/or are very tight, start with very light weight. 10lbs or less!