GYM Total Body B
Total Body B |
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Warm-up: 5 min Bike, Jog, or Jump Rope |
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Hip Mobility Series |
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Movement |
Length |
| Double Leg Thrust | 10 reps |
| Single Leg Thrust R&L | 10 reps |
| Fire Hydrant R&L | 10 reps |
| Circle Forward R&L | 10 reps |
| Circle Back R&L | 10 reps |
| Sky Kick R&L | 10 reps |
| Lateral Ham Reach R&L | 10 reps |
| Lateral Reach and Sit R&L | 10 reps |
Hip Thrust Series |
|
Movement |
Length |
| Double Leg Hip Thrust | 10 reps |
| Single Leg Hip Thrust R&L | 10 reps |
| Groaners | 10 reps |
| Mtn. Climbers | 10 reps |
| Windshield Wiper | 10 reps |
| Crossover | 10 reps |
| Iron Cross | 10 reps |
| Knee to Elbow | 10 reps |
| Inverted Bicycle | 10 reps |
| Inverted Scissors | 10 reps |
| Rocker Series R|M|L | 3 reps |
| Hurdle Seat Change | 10 reps |
Explosive Dynamax Circuit |
|
Movement |
Length |
| Granny Toss | 2×10 reps |
| Backwards Overhead Toss | 2×10 reps |
| Lung Toss Right Leg Forward | 2×10 reps |
| Lung Toss Left Leg Forward | 2×10 reps |
| Rotational Toss Right | 2×10 reps |
| Rotational Toss Left | 2×10 reps |
| Vertical Jump Press | 2×10 reps |
| DB Row
w/ |
4×8
4×8 |
| DB Bench
w/ |
4×8
4×8 |
| Pull ups
w/ |
4xmax
4x8e |
| DB Shoulder Circuit | 2×10 |
| PB Core Circuit | 2x10e |