top of page
Search

02/09/23 Saturday Workout of the Day

Warm-Up: 10:00 minutes

3 Sets: For Quality

9/7 Calorie Echo Bike

5 Burpee Broad Jumps

12 Alternating Hang Dumbbell Snatch

10/10 Single Leg Glute Bridge w/ Pause


"Out of Time"

Every 4:00 minutes, 10 Sets

Both Partners Complete

5 Devils Press 22.5/15kg

9/7 Calorie Echo Bike

12 Line Facing Burpees


Score = Combined Time of All Intervals


Recovery / Mobility Protocol

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Optional Accessories

Accumulate the Following

50Seated Calf Raises, Light Load


 
 
 

Recent Posts

See All
17 & 19/03/26 Newstart

Tuesday Warm-Up Flow General Warm-Up 1-2 Sets 1:00 Cardio of Choice 10   Bootstrap Squats :15/:15   Banded Front Rack Stretch :20   Extended Plank Reverse Bridge 1:00 Jump Rope (moving from singles to

 
 
 
17 & 19/03/26 Legends

Tuesday Warm-Up Flow General Prep: (6-8 min) 300m Run —  20 Line Hops (Forward and Back)  20 Line Hops (Lateral)  :30 Down Dog Calf Gas Pedals 20 Glute Bridges  :20/:20 Single Leg Glute Bridge Hold Sp

 
 
 
20/03/26 Friday Workout of the Day

Warm-Up Flow 2 Sets: For Quality 10   Banded Pull throughs 12   Banded Pull Aparts 5/5 Dumbbell Windmills 20   Bear Plank Shoulder Taps 8-10 Deficit Push-Ups :15 Hollow Hold Specific Prep 3 Sets: 3-5

 
 
 

Comments

Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page