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19 Jan 2024 – Circuits
Circuits
Circuit 1, 3 rounds
- Mat work, banded
- Banded bridge butterfly x { 30, 35, 40 }
- Glute bridges x { 30, 35, 40 }
- DB hip hinge on slant board @ { 20lb, 25lb } x 15 (each)
- DB sumo goblet squat @ { 45lb, 50lb } x 20
- Step work
- Side-to-side stability x 20 (each)
- Up-and-back stability x 20 (each)
Circuit 2, 3 rounds
- with ankle weights
- 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 5 → 20 (step 5) (each)
- DB split squats @ 40lb x 15 (each)
- Calf raises x 30