2/12/2021 - Posterior Chain

Feb 12: Focus: Posterior Chain


warmup: 7 min

2 min pick drill

30 sec feet out

2 min @spm 20

30 sec arms only

2 min @spm 22


3 min instructor demo


25 min to complete the following:


3 Rounds:

15 DB stiff leg D/L

10 DB hip hinge high row


into:


3 Rounds:

8 ea. DN split lunge

12 DB hip hinge reverse fly


into:


3 Rounds:

10 ea. DB S/A low row

12 weighted S/L bench tricep dips


*if finished repeat all exercises at 6 reps each with a heavier weight*


2 min recovery & instructor demo


10 min AMRAP

10 DB double crunch

8 low band plank alt. leg lifts

6 DB thrusters

4 DB manmakers


90 sec recovery & instructor demo


Tabata row finisher (4 min)


5 min cool down/stretch