Thursday 11/05/2023

““The only way to achieve your goals is through hard work and dedication. Embrace the challenge of today’s workout, push yourself beyond your limits, and you’ll come out stronger and closer to your goals.”




”

FitneSS

Thursday

11/05/2023

Circuit: Perform each exercise for 1 minute and then rest for 15 seconds before moving on to the next exercise. Complete the circuit 3 times.

Rowing: Set the rowing machine to a low intensity (Dumper 2-3) and focus on maintaining a steady pace 24spm

Posterior Chain Dynamic Mobility: Bodyweight goodmorning + inch worm + plank into pigeon

Ski-Erg: Set the ski-erg to a low intensity and focus on maintaining a steady pace. Engage your anterior chain

Anterior Chain Dynamic Mobility: narrow position squat + saddle stretch + saddle bridge with reach

Bike-Erg: Set the bike-erg to a low intensity and focus on maintaining a steady pace (rpm 80+).

Hip Dynamic Mobility: 90/90 hip mobility

Skipping: Jump rope for 1 minute at a low intensity.

Shoulder Dynamic Mobility: PvC pass through + PVC OH Squat


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