Prehab
6min AMRAP
12 squats
(Repeat sequence for 4 minutes. Move slowly with focus of opening up the legs for the front squats)
Back squats
5@80%
1@85%
5@80%
1@87%
5@80%
1@90%
Then
8 E/L Single leg step ups (hold weight beside leg and do not alternate each step up. Switch legs after the ๐
Rest 1:30min b/w
X4
15 Emory Barbell RDL
8 goblet squats
X4 rest 1min b/w
20 weighted lunges (DB in each hand)
25 calf raises (in back room, light weight)
X5
As of now the online programming will cease to be updated on our website. We have switched to our BRAND NEW APP! The Club Revive App allows us to tailor our programming more personally to you, we will
5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (
