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08 Dec 2023 – Circuits
Circuits
Circuit 1, 3 rounds
- Mat work (with heavy band)
- banded butterflies x { 30, 35, 40 }
- double leg bridge x { 30, 35, 40 }
- DB hip hinge on slant board @ 20lb x 15 (each)
- Smith machine squats @ 135lb x 15
- DB split squat @ 40lb x 12 (each)
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)
- Back leg lift on step x 20 (each)
- Side leg lift on step x 20 (each)
- Calf raises on step x 40 (change positions each round)