Accessory #1
3 Sets:
- 15 Dumbbell Floor Presses
- 15 Rear Delt Flys
- 15 Single Leg Glute Bridges (each side)
- 0:30 Hollow Hold
- 1:00 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 15 Dumbbell Bent Over Rows
- 15 Dumbbell Side Raises
- 15 Banded Side Leg Raises (each side)
- 0:30 Side Plank (each side)
- 1:00 Wall Sit
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang
Accessory #1
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Pull-ups
- 0:45 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 15 Step Back Lunges (each side)
- 15 Single Arm Dumbbell Strict Press (each side)
- 0:45 Dead Hang
Accessory #3
3 Sets:
- 15 Slow Clam Crunches
- 1:00 Plank
Accessory #1
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Diamond Push-ups
- 10 Banded Donkey Kicks (each side)
- 1:00 Medicine Ball Bear Hug Hold
Accessory #2
3 Sets:
- 10 Dumbbell Floor/Bench Press
- 12 Barbell Bicep Curls
- 15 Medicine Ball Hamstring Curls
- 1:00 Bar Dead Hang
4th of July - 10am Class Only!
Accessory #1
3 Sets:
- 15 Strict Banded Pull-ups
- 12 Skull Cruches
- 20 Forearm Supported Wrist Extensions (each side) (very light)
Accessory #2
3 Sets:
- 8 Strict Ring Dips w/ pause at top
- 12 Dumbbell Bicep Curls
- 20 Heel Overs
- 0:30 Medicine Ball Bear Hug Hold
Accessory #1
3-4 Sets:
- 15 Dumbbell Bench/Floor Press
- 12 Barbell Bicep Curls
- 10 V-ups
Accessory #2
3 Sets:
- 1:00 Bar Dead Hang
- 1:00 Medince Ball Bear Hug Hold
- 12 Banded Tricep Extensions
Accessory
3-4 Sets:
- 12 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Back Extensions/Supermans
- 1:00 Medicine Ball Bear Hug Hold
Core
3 Sets:
- 10 V-ups
- 0:20 Hollow Hold
- 30 Flutter Kicks