Tuesday 1-05-2021 Starke HomeFit
A. 20 min circuit
6/side Bulg split squats
0:45 wallsit
6/side step ups
12 hip thrusts
B. 3 RFT
500m row/ski or 0.75 mile bike
50 air squats
50 KBS
Workout Notes/Intentions: Part A is a lower body focused strength circuit. Use whatever weights you have available to you to challenge yourself on each movement. If you are limited on weights, use a tempo or deficit to make the movements more challenging. Wallsit’s can also be weighted. The hip thrusts can be done on a bench or box if you have available, otherwise a glut bridge raise from the floor works as well. Ensure you are pausing for at least a second and engaging your posterior chain at the top of the rep. Move consistently through part A, resting between movements as needed.
For Part B, the row/ski/bike should take about 1:50-2:10 on average, depending on the individual of course. Consider that time domain if you don’t have a machine to use and you are choosing an alternative (such as running, stairs, ellipticals, skipping, burpees, etc.). The air squats should be fairly quick and smooth. KBS can be overhead for those that are able. They should be doable in 2-3 sets.
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