Week 5, More leg blasters and Retest.

This week on day one we focused a lot on strength, opening up the chest and training the hamstrings and low back through dead lifting. I have been working really hard to try and get everyone to become more balanced and equal. The body compensates in many ways either from sports or work habits. I have been trying to get the core incredibly strong, increase power and balance out the quads with the hamstrings. Day 2 we retested the test that we did a month ago to see everyones progress. It was amazing how much stronger everyone had gotten on their tests and mentally how much more they were willing to push themselves. It has been pretty rewarding to see people work super hard and see the strength gains. I have a few people that have not been consistent on showing up and that has been really interesting to see the differences. It pays to commit to the 2 days.

Day 1

W.U. ladder/ 25 20 15 goblet squat, swings, bounds

6 rounds

5x deadlift

5x inchworm

10x sit-up

6 rounds

4x mr. spectacular

10x squat jumps

hip flexor stretch

3 rounds

40x flutter kicks

20x bird dog

10x deadbug

10x plank walk-up

Day 2

W.U.

3 rounds

10x goblet

10x sit-ups

10x jump squat

8 rounds (test) fastest time 955 to 1700 slowest

10x hippity hops

6x push-ups

8x wtd sit-ups

3xea sandbag get-ups

4 full leg blaster

30 sec rest in between

4 mini leg blaster

30 sec rest between

3 rounds

touch jump touch

30 sec work/30 sec hold/ 15 sec rest

jane fonda 45 sec