"Pause Squats"

Thanksgiving Week Hours:

Jerseyville
Wednesday: Normal Hours
Thursday: 9:30am Bootcamp
Friday: Normal Hours
Saturday: Normal Hours

Hardin:
Wednesday: 11-1; 4-6 (no bootcamp)
Thursday: 9:00am Bootcamp
Friday: 9:00am Bootcamp
Saturday: 9:00am Bootcamp

Warm Up (5 Rounds):

  • 10 High Knees
  • 10 Butt Kicks
  • 10 Jumping Jacks
  • 10 Standing K2E (Same side)
  • Plank (10 sec)

Then...

1 Minute Each:

  • Dragon Pose
  • Lizard Pose
  • Pigeon Pose
    * Do all 3 on the same side before switching *

Then...

3 Rounds:

  • 10 Single Leg Glute Bridge (5/5)
  • 10 Bird Dogs (5/5)
  • 5 Inch Worm

Strength (5 Rounds):

  • 5 DB Pause Squats
  • 3 Strict Pull Ups
  • 7-10 Ring Rows
    * 3 sec pause at bottom of squat *
    * 3 sec pause at top of Pull Up if possible *
    * Do Ring Rows directly after Pull Ups *
    * If you feel your torso coming forward on squats, take pause out *

Met-Con (10-1):

  • Air Squat
  • Push Up
  • Sit Up w/Plate

Mobility (NFT):

  • Front Fold
  • Triangle
  • Dragon Pose
  • Pigeon Pose
  • Couch Stretch
  • Banded Hip Distraction
  • Foam Roll