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ROWER (2 X 3 MIN. )

WEEK 1 DAY 6 • 35s

Up Next in WEEK 1 DAY 6

  • GLUTE-FOCUSED HYPEREXTENSION (4X12)

    Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

  • BICEP CURL X HAMMER CURL PRESS (4x8)

    Start with a single arm bicep curl on both sides, then hammer curl press the dumbbells. That is one full rep!

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-50+ lbs

  • FINISHER CIRCUIT

    Circuit: (50 seconds work / 20 second rest) 2 rounds!
    - Banded / weighted squat walk
    - Pushup 2x shoulder tap
    - Squat jumps w/ pulse
    - Bird dogs
    - Bird dogs (other side)
    - Glute bridge hold chest press

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