3 Sets NFT – Single leg focus Warm Up
40X1 x 6-8 reps/leg Curtsy Step Down
Clamshell Side Plank Thrust x 10-12/side (this may be done banded for challenge)
Lower Body Mobility
2mins/Side Deep Lunge with Band Distraction
3-5 rounds for time, record # of calories each round
4 Alternating DB Front Rack Reverse Lunges/leg (8 total)
3 DB Thrusters
15 Box Jump Step Down 30/24″
Row 60sec with Damper Setting at 10
-rest 2 minutes-
*Choose a load on the dumbbells you can successfully do unbroken for all reps. OK to increase load each set.
**Every set increase the total number of Calories you get on the Rower and increase the speed of your box jump step down
***If your movement quality remains high and you are able to continue to increase your pace on each set, continue to 4 or 5 sets. Otherwise if quality or pace drops, terminate after set 3.
C. 2 sets
*Positional Strength Work *Building LOAD from previous weeks – Positional focus.
D. 5 sets of 3 reps
*Increase load each set – make only last set TOUGH *Box Height is such that when seated thighs are parallel to floor