Sunday, March 22nd 2020

Functional Bodybuilding

Warmup
3 sets
5/side SA reverse plank bridges
10 quadruped hip extensions/leg
10/side side plank rotations

A1) Db/kb kang squat: 8-10 reps controlled
A2) Db/kb half-kneeling push press: 6-8 reps/side
Rest 2 minutes x 3 sets

B1) Alt. archer pushups: 6-8/side
B2) Alt. Db/Kb gorilla row: 8-10/side
B3) Alt. Goblet curtsy squat: 8-10/side
Rest 2 minutes x 3 sets

C) 3 sets for quality
30 sec db/kb hollow flutter kicks
6/side kneeling halos (slow)

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