Back to the Future
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
3 Sets:
7 Goblet Hold Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 Banded Kettlebell Overhead Squat with PVC Pipe
7 Goblet Hold Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 Banded Kettlebell Overhead Squat with PVC Pipe
Back Squat (5-5-3-2-1)
Front Squat (3×5)
5 reps @ 75%
5 reps @ 80%
5 reps @ 85%
* Superset with 7 single leg box jumps (each) + 3 Max rep Vertical Jump
5 reps @ 80%
5 reps @ 85%
* Superset with 7 single leg box jumps (each) + 3 Max rep Vertical Jump
Warm-up
Warm-up
3-4 Sets
1:00 Cardio of Choice
5 Sumo (wide stance) Inchworm w/Push-Up
5 Box Jump Over (20in)
1:00 Cardio of Choice
5 Sumo (wide stance) Inchworm w/Push-Up
5 Box Jump Over (20in)
1 Set (at workout pace):
100 M Run
3 Burpee Box Jump Over (24/20)
Metcon
Metcon (2 Rounds for reps)
Amrap 7
200 M Run
10 Burpee box jump-overs (24"/20")
-Rest 5:00-
5 Minute AMRAP:
200 M Run
12 Burpee box jump-overs (24"/20")
200 M Run
10 Burpee box jump-overs (24"/20")
-Rest 5:00-
5 Minute AMRAP:
200 M Run
12 Burpee box jump-overs (24"/20")
200 M = 1 Rep
Accessory
Metcon
3 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold
Finisher
Metcon
2 Sets:
15 Dumbbell bicep curl R/L
15 Cat Cow Exercises
15 Bulgarian Split Squat R/L
15 Dumbbell bicep curl R/L
15 Cat Cow Exercises
15 Bulgarian Split Squat R/L
Conditioning
Metcon (Time)
Run
4 sets:
300m fast, 300m easy,
300m faster, 300m easy,
600m moderate
-Rest 3min b/t sets-
4 sets:
300m fast, 300m easy,
300m faster, 300m easy,
600m moderate
-Rest 3min b/t sets-
Metcon (Time)
4.5 Mile Run
5 reps @ 70%
5 reps @ 80%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%