09 Sep 2023 – Circuits

• 08 September 2023
• circuits

Circuits #

Circuit 1 (3 rounds) #

• banded floor / spinal / hip work
  • hold bridge 30s
  • butterflies x { 20, 25, 30 }
  • knee raise x { 20, 30, 40 }
  • dynamic glute bridge x { 20, 30, 40 }
• hip hinges x 20 (each)
• deficit KB sumo squats @ 32Kg x 20
• dumbbell bulgarian split squat @ 50 lb x 20

Circuit 2 (3 rounds) #

• Pyramids
  • round 1: fire hydrant pyramids, 1-10-1
  • round 2: donkey kick pyramid, 1-10-1
  • round 3: tabletop straight leg lift, 5-20-5
• Squat, Step up, Kickback x 20 (each)
• Calf raises
  • Toes out x 30
  • Toes in x 30
  • Toes neutral x 30

• Previous: 07 Sep 2023 – Erg, Barbell
• Next: 10 Sep 2023 – Cycling