Brinkrs Fitness
General FitnessFeatures
6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Brinkrs Girl Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds
B
Brinkrs DB Bench Press
3 x 15
C
Brinkrs Rope Tricep Pushdown
3 x 10
D
Brinkrs DB Shoulder Press
3 x 12
E
Brinkrs Barbell Row
3 x 10
F
Brinkrs DB Bicep Curls
3 x 12
G
Brinkrs close grip kneeling Lat Pulldown
3 x 10
H
Brinkrs DB Overhead Tricep Extension
3 x 8
I1
Brinkrs v-ups
3 x 12
I2
Brinkrs Side Plank
3 x 0:30
I3
Brinkrs Russian Twist
3 x 0:45
Prep
A
Brinkrs Girl Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds
B1
Brinkrs Split Squat Jump
4 x 8
B2
Brinkrs Bulgarian Split Squat
12, 12, 10
C1
Brinkrs KB swings
3 x 10
C2
Brinkrs squat Jumps
3 x 12
D1
Brinkrs Single Leg Hip Thrust
4 x 10
D2
Brinkrs Leg Extension
4 x 12
E1
Brinkrs Plank
3 x 0:45
E2
Brinkrs v-ups
3 x 0:20
A
Active Recovery
For Completion
Prep
A
Brinkrs Girl Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds
B
Brinkrs KB swings
4 x 15
C1
Brinkrs Isometric Lunge Hold
3 x 0:30
C2
Brinkrs Landmine Lateral Lunge
3 x 12
D1
Brinkrs squat Jumps
3 x 12
D2
Brinkrs Elevated DB front squat
3 x 8
E1
Brinkrs Box Jump from bench
3 x 8
E2
Brinkrs landmine rdl
12, 10, 10
F1
Brinkrs Hanging Leg Raise
3 x 15
F2
Brinkrs Russian Twist
3 x 0:30
Prep
A
Brinkrs Girl Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds
B1
Brinkrs incline DB Bench Press
3 x 12
B2
Brinkrs Shoulder Tap
3 x 0:30
C
Brinkrs Tricep Kick Back
3 x 10
D
Brinkrs close grip kneeling Lat Pulldown
12, 10, 8
E
Brinkrs Push-Up
3 x MAX
F1
Brinkrs DB Bicep Curls
3 x 10
F2
Brinkrs DB Lateral Raise
3 x 12
G
Brinkrs Russian Twist
2 x 0:30
Prep
A
Brinkrs Girl Warm Up
Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds
B
Brinkrs stairs
1 x 30:00
C
Brinkrs DB Reverse Lunge
3 x 8
D1
Brinkrs Hex Bar Deadlift
3 x 10
D2
brinkrs wall sit
3 x 0:45
E1
Brinkrs squat Jumps
3 x 8
E2
Brinkrs Leg Extension
3 x 12
F1
Brinkrs Side Plank
3 x 0:30
F2
Brinkrs v-ups
3 x 15
F3
brinkrs Mountain Climbers
3 x 0:30
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Fit girl summer
Fit girl summer
Fit girl summer
