New 4 Week Session of Classes - Monday June 6 - Friday June10, 2011

Monday June 6, 2011
“One truth I think I have found is that people overestimate what they can do in the short term but greatly underestimate what they can do in the long term.” – Jeremy Belter
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & transition
Walking MB Lunge & Lateral Reach
SL Hip Hinge w/ DB or KB
SL Elevated Hip Extension
Strongman Crunch
Atomic Plank & Push-up
Loaded Kneel & Rise

Tuesday June 7, 2011
“Once you start worrying about what other people think of you, you stop being yourself.” – Unknown
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 Leg Elevated Split Squat Jumps
Jump Slam Ball
KB or DB 1 Squat & Press
Push-up Plank Alphabet Slides
One Leg Elevated Push Up

Thursday June 9, 2011
“Discretion shall preserve thee; understanding shall keep thee.” – Proverbs 2:11
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. KB Squat & High Pull
3. Split Squat Slam Ball
4. Slide Ham Curl
5. Pikes

Friday June 10, 2011
“Write down the thoughts of the moment. Those that come unsought for are commonly the most valuable.” – Francis Bacon
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Siff Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Ab Slide (1 sec forward, 3 sec back)