"Work that Back"

thanksgiving workout.jpg

Warm Up (Down & Back x 5):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle

Then...

20 sec. of work/20 sec. of rest for 8 rounds of each move:

  • Side Plank
  • Bottom of squat hold
    * Switch sides on plank each time *

Strength (3 Sets):

  • 5 Strict Pull Ups or Ring Rows
  • 8 KB or DB Chainsaw (Each Side)
    * Do more pull ups or tempo if needed *

Met-Con (4 Rounds):

  • 15 Calorie Row
  • 15 Pillar to Plank (Elbows to Hands)
  • 20 KB Swings (Go light)
  • 20 Double Unders or 40 Jump Rope
    * Work on double unders before workout if interested *

Mobility (NFT):

  • Cobra
  • Banded Hip Distraction
  • Foam Roll