AT-HOME WORKOUTS
Monday
Mondays online session will need a chair or couch to perform the rear foot elevated split squats. Then most of our session can be completed with a little open space. Remember to book your class for the online live video session. Park sessions today have KB variations and loaded versions of online home sessions, you may choose to use part of it for your homeworkout if you have equipment availble .
Warm Up
3 Rounds
3 HIP CARS P/S
5 Spiderman Lunge Rotations P/S
10 Alternating Deadbug’s
Strength Circuit
4 Rounds (add load if possible)
12 Squats TEMPO: 3-3-3-0
(3 down, 3 pause, 3s up controlled and no rest at the top)
Rest 45secs
8-16 reps p/s Rear Foot Elevated Split Squat
Rest 45secs
12 P/S Single Leg Glute Bridge
Metcon
12 AMRAP
60 Jumping jacks
40 Airsquats
30 Kick sits
20 burpees (or kb/DB squat cleans)Stretch
Tuesday
Tuesdays online session will need a chair/couch or low surface to perform Bench dips. Then most of our session can be completed with a little open space. Remember to book your class for the online live video session. Our park is a long bodyweight interval style workout with max rep stations within 1min windows. Garunteed to get the heart rate up, be prepared to spend time on the ground. A towel may come in handy.
Warm-up
3 Rounds
3 Shoulder CARS P/S
5 Twisting Bear P/S
5 Down-dog Dive-bomber Push-up
Strength Circuit
4 rounds
Max Tempo Push Up
Tempo: 3-0-X-1
(3 sec down, up fast, 1 sec pause at top then repeat)
10 S-waves
Slow and Controlled
Rest 45 secs
Once completed 4 rounds above move to below
3 Rounds
Max Bench Dip
30-40 sec Plank
Rest 45 secs
Metcon
For Time
40-30-20-10
Mountain climber
Situp
RX+ 50-40-30-20-10
Mobility
Wednesday
This session we have a glute and hamstring focused strength circuit then into a 20min metcon. Our metcon is an interval based piece with a 30 sec work window followed by 30 sec Rest. We need a bit of open space and a non slippery surface. We will be performing some new movements so please listen to the coach on performance tips for these. If you are completing these without the use of our live classes a quick google search can help or please send a message to your coach.
Warm up
3 rounds
6 Kang squats
6 Curtsey lunges
20 Controlled glute bridge march
10 Hollow Rocks
Strength circuit
3 rounds
6 p/s Drinking bird to curtsey lunge
-1 drinking bird + 1 curtsey lunge on same leg = 1 rep
Into
8 Glute bridge hamstring walkouts
(4 moving left first 4 moving right first)
rest 45secs
Metcon
4 Rounds on first movement then move to next
(16mins) 30 sec's Work 30 secs Rest
1) 8 Jumping squats + Max Burpees
2) 10 Jumping lunges + Max Plank Jacks
3) 12 Skater Jumps + Max inch worms (start finish standing)
4) 6 Curtsey lunges + Max Plank taps (mix hands, shoulder, hips, knees, toes)
Thursday
Thursdays Program we will need a wall we are comfortable to do handstands on. Some open floor space, two chairs for a l-sit progression or we can scale back to using the floor. Our focus is developing strength in a handstand progression with a core finisher. Followed by a longer duration stretch session.
Warm up
2 rounds
5 Shoulder CARS
30s Wrist CARS P/S
30s Hollow Hold
1 Wall walk to 5 sec HS hold
Handstand Circuit
3 Complete Rounds
Every 90 seconds
1) 30secs Max pike push ups or strict/kipping HSPU
2) 30 second Wall Facing Shoulder Taps or HS Hold
3) Max L-sit (two chairs or hold in high v-up pike position)
Core finisher
2 Rounds
10 Side plank Pulse
10 Side plank rainbow maker
(in side plank, free hand behind head, rotate body to bring elbow to touch wrist on floor then open back up)
Left side then right side, then rest 30-40 seconds
Mobility
Friday
Friday sessions equipment requirements are open floor space and a chair/couch/bench. You may also like to use some home equipment KB/DB or Barbell if you have the space. Alternatively load up a BackPack with a couple jugs of water or books anything to increase load.
Warm Up
3 rounds
10 P/S Single Leg Glute Bridge
5 P/S Deep Squat Rotations
10 90/90 Hip Pivots
Strength Circuit
3 Rounds
10 P/s Tempo Split Squat (2-0-2-0)
10 Single Leg Hip Thrust (foot elevated on bench/chair/couch)
*complete all reps on one leg then the next leg, Use KB or DB on split squat to add load in a goblet position, Can use loaded back pack.
Metcon
For Time
5 rounds (Cap 15mins)
20 Back pack squats Or Kb/ DB Goblets
12 lateral Burpees over Back Pack/KB/DB
Finisher
3x 15-20 Bent over row with kb/DB/Back Pack
*too light complete 3 sets 15-20 Bicep Curls
Mobility
Saturday
Saturdays session will be a longer conditioning session with a choose your own rep range scenario. Push the burn factor by choosing the higher rep range or keep it within a comfortable pace. If you have equipment and open space we have a loaded version of the workout.
Warm up
3 rounds
10 Leg Swing P/S
3 P/s lunge flow
10 Dead bugs
10 small hops
Metcon
30EMOM
1) 10-15 Push ups
2) 12-20 Skater jumps
3) 30 -50 DU's or 30 lateral line hops
4) 5-10 Hspu or pike push up
5)12-20 Explosive Step ups
6) Rest.
Loaded variation
1) 10-15 Push ups
2) 12-16 KB/DB Hang snatch
3) 30-50 Du’s
4) 5-10 Hspu or pike push up
5) 12-20 KB Swings
6) Rest