WE ARE LOOKING FOR LADIES WHO WANT TO JOIN A SMALL GROUP TO TRAIN WITH. GROUPS ARE LIMITED TO 4 OR 5 LADIES. THIS IS A GREAT WAY TO FEEL COMFORTABLE IN A SMALL GROUP, BUT SAVE ON THE COST OF 1 ON 1 PERSONAL TRAINING.
WARM UP – 6 TO 8 MINUTES
MOBILITY
FOAM ROLL LOWER BACK/THORACIC SPINE MOBILITY
MUSCULAR STRENGTH
DEADLIFT DEFICIT -3 X 2 @ 85%
BB BENT OVER ROWS – 3 X 8 NEGATIVE
WEIGHTED PULL UPS – 3 X AMAP (IF YOU USE BANDS TRY A BAND THAT GIVES YOU LESS RESISTANCE)
METABOLIC CONDITIONING – TABATA WORK 20 SECONDS ON 10 SECONDS OFF
A: BANDED ROWS (BANDS WILL BE ATTACHED CHEST HIGH ON RACKS)
A: MED BALL SLAMS
REST 2 MINUTES
B: MED BALL SQUAT TOSS BALL OVERHEAD. (LIKE A WALL BALL WITH OUT WALL)
B: BENCH DIPS
REST 2 MINUTES
C: BIRD DOGS
C: REVERSE CRUNCHES
STRETCH/COOL DOWN
