Home Workout 4.1.20

“Wednesday Throwdown” 

Turkish Get Up With Toilet Rolls

*Perform a Turkish get up with toilet rolls balanced on palm. Most toilet rolls used wins. Post video to be entered to win a gift card. 

Barbell Strength 

Front Squat

7 x 3 - tempo 20X4

Tempo takes priority over weight, start around 75% and only build weight if you can maintain a :02 descent and a :04 hold at the top

Lower Body Strength (No Equipment) 

4 x 12 Rear Foot Elevated Split Squats (Each side) - tempo 31X1

*3 seconds on the way down, 1 second pause, fast up, 1 second at the top. 

*Elevate back leg on chair/box/bench. 

Lower Body Strength (With Equipment)

4 x 12 Rear Foot Elevated Goblet Split Squats (Each side) - tempo 31X1

*3 seconds on the way down, 1 second pause, fast up, 1 second at the top. 

*Elevate back leg on chair/box/bench. 

Conditioning (No Equipment) 

4 Rounds: 

:40 Max Broad Jumps

:20 Rest

:40 Max Glute Bridge

:20 Rest

:40 Max No Push Up Burpees

:20 Rest

:40 Max Bodyweight Russian Twist

:20 Rest

Conditioning (With Equipment) 

4 Rounds

:40 Max Box Jumps

:20 Rest

:40 Max Russian KB Swings

:20 Rest

:40 Max No Push Up Burpees

:20 Rest

:40 Max KB Russian Twist

:20 Rest