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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-
A.
Shoulder Circuit: 3 Rounds: 45 on/ 15 off; (9 minutes)
Prone Swimmers – Video
Bent Over Raises: Y + T, alternating – Video
Pressing Snatch Balance with PVC/BroomStick – Video
Coaches’ Notes:
For a total of 3 rounds, work 45 seconds on with 15 seconds to rest and transition to the next station. Focus on quality work at each station and watch videos for movement demos.
*Bent Over Raises: In a bent over position with core tight, alternate through the “Y” and “T” positions slowly with control. Keep shoulders down and back through movement. This movement is effective with just body weight. Option to use a pair of soup cans for added resistance. See video!
*Pressing Snatch Balance: Using a PVC pipe, broomstick, or towel. Using a Snatch grip, press your body down into position. Move slowly with both the squat and the press. Once in the bottom stand up and repeat. See video!
B.
“Death By”: Thrusters and Burpees
EMOTM: Perform the following; (10 Rounds)
Min 1:
Single Arm Thruster X 2 reps – Video
+
Burpee over Equipment X 1 rep – Video
Min 2:
Single Arm Thruster X 4 reps
+
Burpee over Equipment X 2 reps
Min 3: 6 + 3
Min 4: 8 + 4
etc….
Coaches’ Notes:
For 10 rounds, every minute on the minute, complete the work above. Start with 2 reps of the Single arm thrusters and 1 rep of the Burpee over equipment. Increase reps by 2 on the thrusters and 1 on the burpee each round. Complete the work as fast as possible allowing the remainder of each minute for recovery. If you get to a round you cannot complete, rest the next minute and start your next minute 2 rounds lower and stick with that number for the remaining rounds left in the workout!
For example, if you get to Minute 7 and do not complete, rest minute 8 and for minute 9 and 10 continue with the rep scheme from round 5 or 6.
*Single Arm Thruster: Using a KB, DB, or weighted backpack. Use anything in the house that is challenging and mimics the movement pattern. Ideally your equipment should be moderate in weight. Alternate arms as needed.
C.
3 Rounds: 30 ON/ 15 OFF (9 minute)
Slider Knee Tucks – Video
Plank Up Downs – Video
Slider Hamstring Curl Negatives – Video
– Perform with a slide board or a towel on a smooth surface.
Hamstring Plank Hold – Video
Coaches’ Notes:
For 3 rounds, spend 30 seconds working, with 15 seconds to rest and transition. Rotate through movements as a circuit.
*Knee Tucks/Hamstring Curl Negatives: Use a slider on a carpet or towel on a hard surface.