24 Nov 2023 – Circuits

• 24 November 2023
• circuits

Circuits #

Circuit 1, 3 rounds #

• Mat work, banded
  • Butterfly hold 10 sec
  • Bridged butterflies x { 30, 35, 40 }
  • Single-leg extension x { 20, 25, 30 }
  • Bridges x { 30, 35, 40 }
• DB hip hinges on slant board @ 20lb x 15 (each)
• KB goblet squats @ 50lb x 20

Circuit 2, 3 rounds #

• Ankle weights 10lb
• Bench work / pyramids
  • 1st round, leg raise pyramids 1 → 10 → 1 (step 1) (each)
  • 2nd round, donkey kick pyramids 1 → 10 → 1 (step 1) (each)
  • 3rd round, straight leg raise x 20 (each)
• Squat and step-up, back leg raise x 20 (each)
• Calf raises x { 20, 20, 20 }
• DB RDL @ 40lb x 20

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