Strength + Finisher (KB & TRX Version)
1a – Turkish Get Up 6 x 1/1
1b – Bent Knee TRX Rows 6 x 8-12
1c – Goblet Squat 6 x 8-12
1d – TRX Saws 6 x 8-12
2 – KB Complex: Snatch, Clean, Push Press, Front Squat
**For the complex, complete 1 rep of each exercise, alternating sides until having completed 12 reps on each side
Strength +Finisher (UA Version)
1a – RDL 5 x 7
1b – TRX Rows 5 x 7
1c – Scapular Pull Ups 5 x 7
1d – KB Ribbons 5 x 3/3
2a – Double Farmer’s Walk 4 x 4 lengths
2b – Elevated Push Ups 4 x 7
2c – Front Squat 4 x 7
2d – Chin-Over-Bar Holds 4 x :15
3 – 5 min Partner Pet Rock Challenge
a – Squat Thrusts x 5
b – Plank Jacks x 5
**For Partner Pet Rock Challenge, one partner completes the circuit while the other holds the Pet Rock (any weight of your choosing), then switch. Continue for 5 min, do not let the Pet Rock touch the ground.
It’s the first day of a new month – time for Tabata Bottom to Bottom Squats at Urban Athlete.
Want to add power to your squats? Aim to take an extra 6-8 min EACH day to mobilize these key areas for better squats:
Squat Cue: Keep your heels on the ground, place balance in the middle of your foot. If you notice your heels coming off the ground when your squat fatigues, try mobilizing the back of your your lower leg. Start at your heels, move up to the top of your calves in a see-sawing pattern. Bonus points for adding foot circles during the see-sawing. Two minutes per leg.
Squat Cue: Sit your hips down behind your knees. If you’re looking to the most out of the squat movement, make sure your getting full functional range of motion. Free up your hips by rolling out your glutes (yep, the whole cheek folks – top to bottom, side to side). Spend 2 min per cheek.
Squat Cue: Keep your back neutral, tall chest, shoulders down. If you find that you hunch forward when you get tired, then you probably need to mobilize your thoracic spine (upper back, shoulder blades). Leaning/ hunching forward makes it harder to breathe as well as places more stress on your knees. Spend 2 minutes on your thoracic spine: Tuck your chin, hug yourself, hips off the ground – then roll up and down the upper half of your spine and over each shoulder blade 5-10 times each.