Welcome Lippy to FIT Labs staff. He's been working hard with us since June of last year and he's continually pushing to make himself and those around him better every class.
ME Time- Squat. Proper form during the movement. Watch this video. Click here
Squats Drills
KB Squats 3X10 with various weights. (increase weight ea set. If you need incremental weights use a dumbbell)
Prize Squat with a Pole 3X15 with emphasis on trunk ext.
-If time permits or if certain athletes progress based both squat drills reviewing rack position to progress to rack position drills to transition to front squats.-
4 sets:
10 kb swings
10 pushups
20 kb swings
20 pushups
rest 1 minute after each set.
- goal is fastest time per round. If you don't get faster each set the athlete receives a 20 burpee penalty ea round an athlete doesn't increase time. Now, this is NOT license to start having bad form! Suggestion- set a base line in the first round and gradually increase intensity through ea set to challenge yourself. Remember doing this in a sloppy manner will only cause an athlete to plateau later in strength and efficiency.
Burn Out Stations-
Trainer's Choice
30 seconds- 1 minutes of work followed by 30 of jumping jacks
