Flower Power
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
2-3 Sets
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 Hanging Scap Retraction
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 Hanging Scap Retraction
1 Set (at workout pace):
Run 100m
10 Air Squats
2 Burpee Pull Ups
Metcon
4:00 Time Cap each Set
Metcon (Time)
3 Sets:
Run 300m or 400 M Row
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-
Run 300m or 400 M Row
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-
Strength
Clean Pull + Power Clean (Pause) + Clean Pull + Power Clean (4-4-4)
From ground perform the prescribe amount of reps and time for clean pull, then back to ground power clean (pause) back to ground clean pull then power cleands
Clean Pull + Power Clean (Pause in receive for 3 seconds) + Clean Pull + Power Clean: 4-4-4
Strength
Bench and Deadlifts are supersets
Deadlift (5-4-3-2-1)
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-
– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)
Bench Press (5-4-3-2-1)
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-
– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)
Finisher
Metcon
3 Rounds:
10 Cat Cow Exercises
10 Birddogs
:30 Single Leg Glute Bridge Hold (Each Side)
10 Cat Cow Exercises
10 Birddogs
:30 Single Leg Glute Bridge Hold (Each Side)
Post Workout Mobility
1:00 Calf/Achilles Stretching/Rolling Out
1:00 Pigeon Stretch (Each Side)
1:00 Pigeon Stretch (Each Side)