SC Workout A

Warm up: foam roll, Samson stretch, world's greatest stretch, spinal twist w/ leg extension, bird dogs

SC Workout A
A1: Glute bridge - 15kg bar, 3 x 15
A2: One arm rows - 14kg, 3 x 12

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 10kg, 3 x 12

DB Romanian RDL - 2 x 12kg, 1 x 15, 2 x 12
Side lying hip raise - 1 x 20/20
Plank - 45 sec
Side plank - 30 sec each side

Foam roll and stretch

Zumba...yes, Zumba

Zumba (from the app) short class, plus some Hip-Hop add ons, 35 minutes

Grokker Yoga for Athletes: Agility & Balance, first 25 minutes

SC Workout C

Wednesday, June 25
Warm up: foam roll, Samson stretch, WGS, spinal twist w/ leg ext, bird dog, side lunges

SC Workout C
A1: Glute march - 3 x 10/10
A2: Ring rows - 3 x 10

B1: BW squat - 3 x 20
B2: Incline press - 3 x 10, 2x10kg KB

BW SL RDL - 3 x 10/10
X-band walks - 1 x 20/20, blue band
RKC plank - 1 x 40 sec
DB chops - 1 x 20/20, 15# DB

foam roll

Yoga

Tuesday, June 24
YDL Forrest-Fusion Flow, 20 minutes
Kundalini Tune Up for Headaches, 5 minutes

SC Workout B

Monday, June 23
Warm up: foam roll, Samson stretch, world's greatest stretch, spinal twist w/ leg extension, bird dogs, straight leg glute pulses, YTW, 180 degree lunges

A1: Elevated single leg glute bridge - 3 x 12/12
A2: Band assisted pull up (large band) - 3 x 6

B1: BW Step Ups - 3 x 20/20
B2: DB Military press - 2x10kg, 3 x 8

Swiss ball back extension - 3 x 15
Side lying clam - 1 x 20/20
Crunches - 1 x 30
Side crunches - 1 x 25/25


foam roll & stretch

SC Workout A

Warm up: foam roll, Samson stretch, world's greatest stretch, spinal twist w/ leg extension, bird dogs, quadruped bent leg raise, 180 degree lunges

SC Workout A
A1: Bodyweight glute bridge - 3 x 20
A2: One arm rows - 14kg, 3 x 10

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 10kg, 3 x 10

DB Romanian RDL - 2 x 10kg, 3 x 20
Side lying hip raise - 1 x 20/20
Plank - 45 sec
Side plank - 30 sec each side

Sage Sun Salutations

Ruthless Tabata & Yoga

Ruthless Tabata Sweat, 20 minutes

YDL Moon Salutations, 20 minutes

SC Workout C

Tuesday, June 17
Warm up: foam roll, spinal twist w/ leg ext, bird dog, clams, 180 lunges, YTW

SC Workout C
A1: Glute march - 3 x 10/10
A2: Ring rows - 3 x 10

B1: BW squat - 3 x 20
B2: Incline press - 3 x 10, 2x10kg KB

BW SL RDL - 3 x 10/10
X-band walks - 1 x 20/20, blue band
RKC plank - 1 x 35 sec
DB chops - 1 x 15/15, 15# DB

foam roll

Yoga & Pilates

Sunday, June 15
Core Yoga, 20 minutes
Grokker Intermediate Pilates Class, ~ 40 minutes

SC Workout B

My warm up: Samson stretch, world's greatest stretch, spinal twist w/ leg extension, side lying hip abduction, bird dogs, YTW, 180 degree lunges

A1: Elevated single leg glute bridge - 3 x 10/10
A2: Band assisted pull up (large band) - 3 x 6

B1: BW Step Ups - 3 x 15/15
B2: DB Military press - 2x8kg, 3 x 12

Swiss ball back extension - 3 x 12
Side lying clam - 1 x 20/20
Crunches - 1 x 30
Side crunches - 1 x 20/20

10 minute stretch

SC Workout A

Wednesday, June 11
My warm up: Samson stretch, world's greatest stretch, spinal twist w/ leg extension, side lying hip abduction, bird dogs, YTW, 180 degree lunges, 50 KB swings (16kg)

SC Workout A
A1: Bodyweight glute bridge - 3 x 20
A2: One arm rows - 12kg, 3 x 12

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 20lb, 3 x 10

DB Romanian RDL - 2 x 20lb, 3 x 15
Side lying hip raise - 1 x 15/15
Plank - 30 sec
Side plank - 20 sec each side

YDL Hip Opener #2, 20 min
Foam roll

SC Workout C

Monday, June 9
My warm up: Samson stretch, world's greatest stretch, spinal twist w/ leg extension, side lying hip abduction, bird dogs, YTW, 180 degree lunges, 50 KB swings (16kg)

SC Workout C
A1: Glute March - 3 x 10/10
A2: Band Rows - 3 x 12, green band, change to ring rows next workout

B1: BW Squats - 3 x 20
B2: Incline Press - 3 x 12, 2x20# DB

BW Single leg RDL - 1 x 12/12, 2 x 10/10
X-Band Walks - 1 x 15/15, blue band
RKC Plank - 30 sec
Dumbbell chops - 1 x 10/10, 15# DB

YDL Yoga for Cyclists, 20 min.

SC Workout B

Workout B warm up

A1: Elevated single leg glute bridge - 3 x 15/15
A2: Band assisted pull up (large band) - 3 x 5

B1: BW Step Ups - 3 x 15/15
B2: DB Military press - 2x20lb DB, 1 x 8; 2x8kg, 2 x 12

Swiss ball back extension - 3 x 10
Side lying clam - 1 x 15/15
Crunches - 1 x 25
Side crunches - 1 x 15/15

29 minutes yoga

Starting Strong Curves - Week 1

Friday, June 6
SC Warmup for workout A

Strong Curves Beginner Program
Week 1
A1: Bodyweight glute bridge - 20/15/15
A2: One arm rows - 12kg, 3 x 12

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 20lb, 3 x 10

DB Romanian RDL - 2 x 20lb, 3 x 10
Side lying hip raise - 1 x 15/15
Plank - 30 sec
Side plank (knees) - 20 sec each side

10 minutes yoga stretching

Ruthless & Yoga

Wednesday, June 4
Ruthless Drip

Grokker Free Your Spine: Thoracic

Yoga

Tuesday, June 3
Grokker Yoga Butt - 45 minutes

Kickbox

Monday, June 2
Grokker Cardio Kickboxing Stacker, 25 minutes

10 minutes of stretching

Walk & Pilates

Sunday, June 1
2 mile walk

Grokker Introductory Pilates Class, 25 minutes