Wednesday April 29th “At-Home Workouts”

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Warm up – 2 rounds

10 Goodmornings

5 each leg Lunge Sequence

10 Bootstrap Squats

30 sec Side Plank

5 per side Glute Bridge w/art

A1) Isometric Hold Romanian Deadlift x 30 sec

rest 30 sec

A2) SLRDL (single leg romanian deadlift) + Hip Extension Drive x 5/leg

Rest 90-120 sec x 4 sets

B) Seated Jump for Height x 5

rest 90 sec x 4 sets

Metcon – For Time

50 ft Walking Lunge (20 stationary)

50 Glute Bridge *1 sec hold at top

50 Sit-ups

50 Dips off box or chair

50 ft Walking Lunge

50 Dips off box or chair

50 Sit-ups

50 Glute Bridge

50 ft Walking Lunge

Buy out – Hip flow