Fitness Redefined

A. 3 sets of: 15 sec each side Hamstring Curl Compression with ball 20-30 sec side plank – B. Every 3 min for 5 sets: 3-5 Front Squat @...

A. 3x 2/Side Handstand Exit from Wall 3x 2/Side Handstand Exit Free+Partner 3x 3 Kick Ups – B. YGIG 5x 4-6 False Grip Pull Ups/6-8 FG...

A. 6 sets 2-3/ side UL Banded Good mornings* @ 8813 2-3 reverse hypers @ 5555 *double up bands if necessary _ B. 4x8-12 Static dips @...

A. 3 Sets Elevated glute bridges 8-12 Legs apart Rest - while parter works 8-12 legs together (squeeze knees) Rest - while parter works _...

A. 3 sets 20 Scissor Kicks hold for a 3 count 30 sec side plank – B. 5 sets 4-6 Lateral leg taps 20 sec. N2W Hanstand Hold 30 sec....

A. 5 sets 8-10 Tricep extensions with 2 sec in extension 10-15 sec /side hamstring contraction (only for activation) _ B. 5 sets 4-6 DKB...

A. 3 sets 15-20 Adductor raises (use metronome) 20-30 sec. hamstrim contract (use a ball) _ B. 4 sets 4-6 leg raises 30 sec. /side plank...

A. 5x3 Bent over KB shoulder squares, 3 sec each position *back stays straight, non-working arm extended behind back – B. 4 sets 20 /side...

A. 12 min: 8-12 Reverse Snow Angels rest 15 sec 20-30 sec Side Plank /side rest 15 sec 6-8 Single Leg Glute Bridges @ 5 sec pause in...

A) 12 min: 4-6 Jefferson Curls rest 15 sec 20-30 sec Side Plank /side rest 15 sec 6-8 UL Glute Bridges @ 5 sec pause in extension rest...

Work on Breathing Technique in Warm Up – 10 min alternating EMOM I 15 second As Fast as Possible (ME) Burpees Jump overs something...