Each class has a specific intention. The intention for this class is a full lower body day. Be sure to honor the proper tempos (a controlled 2 second count down on the eccentric portion of the lift). Give this a try and let us know what you think! Want expert guidance on how to perform all of these movements? Folks in Highlands Ranch, Littleton, and Centennial Colorado- come try a week for free!
Warmup
2 min cardio of choice
+
2 sets
1) 10 Seated DB Goodmorning @21X1
2) 30 sec Goblet Squat Isometric + 30 sec Goblet Squat Pulse
Cyclist Front Squat
Every 3mins x 4
Warm-Up Set 1: 10 reps @ lightweight
Set 1 – 10 reps @ 20X1
Set 2 – 8 reps @ 20X1
Set 3 – 6 reps @ 20X1
Set 4 – (drop to Set 1 weight) max reps
Strength Balance
Every 75sec x 9 Sets (3 sets each)
1st – Right Leg Suitcase Step Up x 10 reps @ 21X0
2nd – Left Leg Suitcase Step Up x 10 reps @ 21X0
3rd – Hamstring March – 12-14 steps @20X1
Conditioning: 4 Rounds w/ Rest
15/12 Calorie Row
10 KB American Kettlebell Swing
10 KB Goblet Walking Lunges (5/leg)
rest 90 sec between rounds
*Every Round increase your pace on the rower