Wednesday January 25th


4-way Banded Glute Activation Steps, 20 per direction

2 Steady Rounds

12 Bird Dogs

15 Pause Goblet Squats w/ band around knees (light)

10 Elevated Calf Raises


Back Squat


Rest 3-5 minutes between sets

Set 1: 87.5%

Sets 2-4: 87.5-92.5%

Set 5: 87.5%

*Based off 5RM.

Build up to 87.5% THEN start your 5×5 back squats on your own.


5 Minute Bike

1:00 Couch (each side)

1:00 Pigeon (each side)

1:00 Frog

A little EXTRA for the people in the back:

4 Rounds

10 Single Arm Kettlebell Sit-ups (left)

10 Single Arm Kettlebell Sit-ups (right)

30 Second Plank Hold

*Rest 1 min between sets*

SA KB Sit ups – Begin the movement lying on your back with the kettlebell held at arms length above the chest. Ensure that the legs are straight and heels on the floor. Next using your core muscles sit up keeping your arm locked as the kettlebell ends up over head. Next slowly lower the body back down to the floor again keeping the kettlebell overhead.