Hello Wright Trainees,
This weeks Workout of the Week is a blend of strength and endurance. The workout starts with a warm-up designed to get the blood flowing and priming the muscles that will be active in the workout. Take your time through the warm-up and feel out each muscles actions.
We get things moving with a total body strength effort composed of Mr. Spectacular’s and Sprints. Each round should get the heart rate up and recover as you go through the Pigeon Stretch. With the Mr. Spec remember that it is important to get into a good set position with every repetition. As usual, use the appropriate amount of weight to make the exercises hard but doable.
Next is another strength circuit that isolates that hamstring with Single Leg Goodmornings (one of my favorite exercises) and then hits the glutes with some with Weighted Walking Lunges. With the Goodmornings be conscious of the alignment of your body. When going through the movement your shoulder, hip, knee, and ankle should all be in one straight line as you move through the hinge motion.
Lastly, we have our endurance cycle. The cycle is in a “Rounds for Time” format, so you should be trying to push yourself each rounds. Each round allows you to recover with a mandatory 20-second rest. Utilize the rest period so you can be as fresh as possible for each following round. When transition from round to round make sure you rotate through each machine so by the time you finish you will have done 2 rounds at the Rower, SkiErg, and Aerodyne.
The workout concludes with some durability work in the back extensors and hip stabilizers. The Lower Back Complex is great exercise to understand how anterior and posterior pelvic rotation works. When doing the Band Complex use a strong resistance band and work through small precise steps, it is very easy to compensate with other muscle if the step is too big.
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W/U 3 Rounds
10 x Goblet Squat
5 x Burpee
10 x Sit ups
Foam roll low back
4 x Mr. Spec
6 x Sprints
5 ea x SL Good mornings
10 x Walking wtd Lunge
6 Rounds for Time
200 m Row or Ski or 10 calories Aerodyne
8 x Swings
4 x Box jump
20 sec Rest
Lower Back Complex