3 lifting days + 2 cardio days + 1 stretching day
FeaturesConditioning
A
Wedgiez Lower Basics Prep
Bike, Elliptical, Rower 3-5 minutes 90:90 ISO Hip Lift 30s (dig heels into bench) Rock & Roll 8 Arm Bar Bent Leg Raise 8e Bear to Downward Dog 8 Assisted Wedgiez Squat 8
B1
Pogo Jumps
2 x 20
B2
Lateral Shuffle Repeats
2 x 3
C1
Wedgiez Goblet Squat
10, 10, _
C2
Lat Pulldown
10, 10, _
D1
Rotated Iso Split Squat
2 x 30
D2
Single Arm DB Floor Press
2 x 15
D3
Foam Roller ISO Hip Bridge
2 x 30
D4
Reaching Heel Taps
2 x 16
E1
Downward Dog
1 x 60
E2
Hip Flexor Stretch
1 x 60
A
Cardio
1 x 30:00
B
10 Minute Core Conditioning Class
1 x 1
Prep
A
Rounded Shoulder Warm-Up
Side Lying T-Spine Rotation 6e Short Lever Side Plank W/ Rotation 6e (inhale through the nose and exhale through the mouth softly for 3-5s every rep) Alt. Supermans 5e (hold each one for 2s and exhale) Groiner w/ Overhead Reach 5e
B1
Half Kneeling Med Ball Chest Pass
2 x 8
B2
Tall Kneeling Med Ball Dribbles
2 x 20
C1
Hooklying Dumbbell Bench Press
10, 10, _
C2
Single Arm DB Bench Row
10, 10, _
D1
Tall Kneeling Single Arm Press
2 x 15
D2
90-90 Dumbbell Pullover
2 x 12
D3
Short Lever KB Pull Through
2 x 12
D4
Wedgiez Iso Single leg Glute Bridge
2 x 45
E
Downward Dog
1 x 60
A
Cardio
10 x 1:00
B1
Chest Supported T Raise
2 x 15
B2
90-90 Dumbbell Skullcrusher
2 x 15
B3
Incline Bench Alternating Bicep Curl
2 x 16
B4
Wedgiez Shin Raise
2 x 25
B5
Toes Elevated Seated DB Calf Raise
2 x 25
Conditioning
A
Wedgiez Lower Basics Prep
Bike, Elliptical, Rower 3-5 minutes 90:90 ISO Hip Lift 30s (dig heels into bench) Rock & Roll 8 Arm Bar Bent Leg Raise 8e Bear to Downward Dog 8 Assisted Wedgiez Squat 8
Conditioning
B
RDL, Push, Lunge Metcon lvl 1
5 backward broad jumps 10 DB RDLs 15 Incline or Regular Pushups 20 Walking Lunges (10 per leg) Perform 3 rounds for time, but don't rush. Focus on technique.
C1
Lateral Split Squat With Plate Press
2 x 20
C2
Poliquin Step Up
2 x 15
C3
Single Leg Bench Curl
2 x 10
C4
Short Lever Side Plank
2 x 30
D1
Wedgiez Calf Stretch
1 x 60
D2
Wedgiez Wrist Stretch
1 x 60
A
10 Min Flex. Class