5/24/2021 Back & Biceps

5/24

HIIT 30/10 x 4

side crunches 

snatch r

snatch l 

toe touches 

jump rope 

 

Chaser Set x 3 

reverse crunch – 15

lateral jacks – 25

yates row – 15

jumping jacks – 25

hammer curls – 15

row jacks – 25

5/18/2021 Back & Core

 

5/18

HIIT 35/10 x 4

back extensions 

plank + pull through 

crossover crunches 

knee strikes 

 

HIIT 35/10 x 4

marching bridges

crunch + leg raises 

heel raises 

row jacks 

5/12/2021 Back & Biceps

 

5/12

HIIT 35/10 x 4 

supermans 

bear squats

yates rows

curl jacks 

 

Traditional Set x 4

single arm row – 15 / side 

hammer curls – 15

reverse crunches – 15

upper back rows – 15

plank tucks – 15 

 

4/27/2021 Push & Pull

4/27

HIIT 35/10 x 4

hamstring curls

reverse crunch & crunches 

triple threat rows 

butt kicks

 

Traditional Set x 4

upright rows – 15

kneeling thrust & curls – 15

rotational chest press – 15

frog crunches – 20

push jacks – 25

 

4/21/2021 Back & Biceps

 

4/21

Power HIIT 50/10 x 4

hammer cleans / v outs 

bicep curls / squat jumps 

back rows / lateral jacks

 

HIIT 35/10 x 4

atl curls (band) 

double crunches 

yates rows (band) 

hopping pressdowns

4/13/2021 Back & Cardio

4.13

4/13

HIIT 25/25/10 x 4

plank & twists r / plank & twist l

rainbow leg raises / knee tucks

lateral taps / x body jabs

 

EMOM – 15mins 

bear squat & toe taps – 10/side

back ext – 20

reverse crunches & abduction – 20

reverse flies – 20

skaters – 20/ side

4/9/2021 Full Body

4/9

Pyramid 10 – 1

db squats 

walkouts 

bear squats 

skull crushers 

curl jacks

 

Traditional Set x 4

push ups – 15

butterfly ext (ball) – 15

v-outs -15

bicep curls (ball) – 15

row jacks – 20

4/1/2021

 

4/1 Back and Core

HIIT 30/10 x 4

atl bird dogs

leg raises 

x body rows

row & butt kick

 

Pyramid 10-1

upright row

superman (T)

double crunches

reverse flies

pop squats

3/22/2021

3/22

Traditional set x 4

upper back row – 15

db squat – 15

rocketmans – 15

side bends – 15/side

 

Linear Circuit 30/10 x 4

yates rows

bear squats

crossover crunches (ball)

butterfly ext

jump rope