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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-
A.
3 Rounds: 1 Minute ON/ 15 Seconds OFF (11 minutes)
Turkish Getup with Plate or Ball – Video
– Perform on both sides
Single Arm Renegade Row, alternating sides – Video
Wall Sit with Pulse – Video
Coaches’ Notes:
For 3 rounds, spend 1 minute at each station, resting and rotating for 15 seconds. Focus on quality work, do not rush it, move with intention.
*Turkish Getups: Traditionally this movement can be done with a kb or db, today we are using a flat plate or ball to increase difficulty and focus by adding a layer of balance. See video.
*Renegade Row: Using a lighter db or kb, focus on keeping hips square to floor while minimizing torso rotation. This movement can be performed without weight as well. Alternate arms with each rep. See video.
*Wall Sit with Pulse: Sit on the wall at 90 degrees. Using kb, db, weighted backpack, bumper plate, etc.. See video.
B.
5 Minute Amrap
100 X Double Unders
50 X Russian Swings – Video
*Fill rest of time remaining with max reps:
Goblet Squats – Video
Rest 2 Minutes
5 Minute Amrap
100 X Double Unders
50 X Goblet Squats
*Fill rest of time remaining with max reps:
Russian Swings
Coaches’ Notes:
For each Amrap, complete 100 X Double Unders, then 50 X Swings or Squats, fill remainder of time of each Amrap with max reps Squats for Amrap #1 and max reps Swings for Amrap #2.
*Double Unders: If you dont have doubles, perform 200 Single unders. If you dont have a jumprope, perform 100 X Penguin Hops (video) or 100 X Lateral Line Hops. (video)
*Russian Swings: Using a KB, DB, weighted backpack or bag. Use anything in the house that is challenging and/or mimics the movement pattern. Ideally this weight should be moderate to heavy.
*Goblet Squats: Using a KB, DB, weighted backpack or bag. Use anything in the house that is challenging and/or mimics the movement pattern. Ideally this weight should be moderate to heavy.
C.
“360 Degrees” (9 minutes)
3 Rounds; 30 on/ 15 off
Seated Dual Leg Lift Overs – Video
Weighted Superman Hold – Video
Side Plank, Right
Side Plank, Left
Coaches’ Notes:
For 3 rounds, spend 30 seconds working, with 15 seconds to rest and transition. Rotate through movements as a circuit.
*Leg Lift Overs: The more upright you are the harder this will be. Lean back to make this easier. Lock the knees out and lift over a small object with control. Use your db or kb as a target if possible.
*Weighted Superman Hold: This movement is challenging without weight as well. If you have a light weight or plate use it. Squeeze the butt to protect the lower back.
*Side Plank: Perform from a long position (toes), or short position, (knees)