FRIDAY 15TH MAY WORKOUTS ANNOUNCED

? 6AM BRV360 LOCK DOWN WORKOUT

WARM UP

Outdoor Run Interval Run

20/10 Increasing speed as we progress

WORKOUTS

Workout 1

Glute Bridges

Downward Dog Push-up

Crunches – 45 Sec

Burpee

 

Workout 2

Sumo Squat Vertical Jump

Plank to Elbow

Arm Sprints – 45 Sec

Squat Jump In and Out

 

Workout 3

Lunge Back knee Up

Hand Release Pushups

Canadian Star Jumps -45 Sec

Horizontal SL Step Up

 

?️‍♂️ 9.30AM BRV360 CF WORKOUT

WARM UP

  • 5 Kneeling T Spine Rotations e.s.
  • Seated OH Orbits (KB/DB/Plate)
  • Air Squats
  • 20 Bunny Hops

STRENGTH/SKILL

12 MINUTES

===========

OVERHEAD SQUATS

5 x 3 of:

  • Decent + Halfway Ascent + Full Decent + Full Ascent

Options:

  • Bodyweight with Broomstick
  • Single DB Overhead
  • KB Overhead
  • Barbell overhead

CONDITIONING

For Time:

  • 200 SU’s
  • 30 Toes to KB/Toes to Barbell
  • 200 SU’s
  • 40 Walk Outs
  • 200 SU’s
  • 50 Lateral KB Swings (25 e.s.)

Time Cap: 15 Minutes

EQUIPMENT

  • Orbits: DB / KB / Plate
  • OH Squats: BB / DB / KB / Broomstick
  • Skipping rope

 

? 6.30pm BOOTY BUILDER

WARM UP:
Bw glute bridge
RDL
walking toe taps

A1: Hip Thrust x 10
A2: Bulgarian Split Squat x 10 each

B1: Deficit Lunge x 10 each
B2: Glute bridge double contraction x 10
B3: Crab walk x 12 each

C1: B Stance RDL x 10 each
C2: Banded kick back x 12 each
C3: Seated abductions x 30