Week 2, Phase 7 Workouts- Sly Game is back! Squat Thrust Record Board and more!
Monday 8/9 Downtown #144
Record Board Challenge: Squat Thrust :60
Core Circuit 45/15 x 2 rounds
1. Bicycles
2. Windshield Wipers
3. Bridge
rest :45-75
Stations 30/30, 45/15
1. Frisbee Hamstring Curls (advanced keep hips up throughout)
2. Hand touch pushups
3. Prisoner Squats
4. X-Band Walks
5. high Pogo Jumps
6. Band Front Raise
Wednesday 8/11 #145
10:00 Ladder- Start at 3 reps each, go up as high you can and then back down. Each exercise is individual, max reps for each exercise.
1. Squat Jump
2. Pushups
3. Band Standing Rows
4. Reverse Crunch
40/20- rest :60 after each 5, play MMA track will automatically give rest
1. Butt Kicks
2. 1-legged lateral hops
3. Table makers
4. snake taps
5. duck walk
Thursday 8/13 #146
Partner Bands 20/10, rest 1 minute between each exercise
1. Baseball Swing for 8 rounds (each side 2x for each partner)
2. 1-hand rows for 8 rounds
3. Pull throughs for 8 rounds
Stations 45/15
1. Hindu Pushups
2. Jumping jacks
3. Band Pull aparts
4. bear crawl
5. Triceps pushups
6. Band lateral holds
Monday Hilliard 8/9
Record Board Challenge: Squat Thrust :60
Core Circuit 30/30, 40/20, 45/15
1. Bicycles
2. Windshield Wipers
3. Bridge
rest :75
Stations 30/30, 45/15
1. Frisbee Hamstring Curls (advanced keep hips up throughout)
2. Hand touch pushups
3. Prisoner Squats
4. X-Band Walks
5. high Pogo Jumps
6. Band Front Raise
7. KB High Pull
8. Duck Walk
Tuesday 8/10
15:00 Ladder- Start at 3 reps each, go up as high you can and then back down. Each exercise is individual, max reps for each exercise.
1. Squat Jump
2. Pushups
3. Band Standing Rows
4. Reverse Crunch
5. Burpees
40/20- rest :60 after each 5, play MMA track will automatically give rest
1. Butt Kicks
2. 1-legged lateral hops
3. Table makers
4. snake taps
5. duck walk
Wednesday 8/11
Partner Bands 20/10, rest 1 minute between each exercise
1. Baseball Swing for 8 rounds (each side 2x for each partner)
2. 1-hand rows for 8 rounds
3. Pull throughs for 8 rounds
Stations 45/15
1. Hindu Pushups
2. Jumping jacks
3. Band Pull aparts
4. bear crawl
5. mountain climbers
6. Band lateral holds
7. MB slams
8. Speed Rows
Thursday 8/12 #147
Partner Bands 20/10, rest 1 minute between each exercise
1. Baseball Swing for 8 rounds (each side 2x for each partner)
2. 1-hand rows for 8 rounds
3. Pull throughs for 8 rounds
4. partners decide
Animal Circuit 30/30, x 1 or 2
1. bear
2. inchworm
3. kangaroo
4. monkey
5. gorilla
The SLy Dice Dice Game 15:00
1. Rocky Punches x 50
2. Gonna FLy Now burpees x 10
3. Band Rambos x25/25
4. Rocky Sit-ups (modified) x 12
5. eye of the tiger pounces x 20
6. Your Worst nightmare wall walks x :30
Friday 8/13 #148
Core 40/20 x 3
1. Bridge
2. Hip Thrust
3. v-ups
4. Burps
5. superman holds
The SLy Dice Dice Game 15:00
1. Rocky Punches x 50
2. Gonna FLy Now burpees x 10
3. Band Rambos x25/25
4. Rocky Sit-ups (modified) x 12
5. eye of the tiger pounces x 20
6. Your Worst nightmare wall walks x :30
