Have any friends or family that are interested in joining the Defined community! D.M. Coach Cara for details. [email protected]
Next Foundations, Starts August 9th!
Pre Class Mobility X 5 Minutes
Mobility Ball X Hamstring Smash
* Take 2-3 minutes per side exploring the belly and insertions points of your each hamstring. Sit on a box, apply some pressure and spend some time on the most tender tight areas.
A.
Every 4 minutes X 4 Rounds; (16 minutes)
Perform the following;
10 X Stagger Stance RDL with barbell
– Perform on each side
– Take 2 seconds on the lowering phase for every rep
– Start with a barbell and add weight for each round
10 X Wide Stance Good Mornings with goblet
– Take 2 seconds on the lowering phase for every rep
– Load with kb or db in goblet position
10 X Feet Elevated Single Leg Glute Bridge
– Perform on each side
1 Minute X Reverse Plank
Rest remaining of each round!
B.
Tabata Mashup: 20 On/ 10 OFF X 6 Rounds
Sumo Deadlift HighPull with KB
1/2 Kneeling Chop, low to high, left
1/2 Kneeling Chop, low to high, right
– Optimize up: Perform from a Split Stance lunge position with back knee
hovering 2-4″ off ground.
– Perform with kb, db or plate
Mountain Climber Twist