August Workout of the Month

 August Workout of the Month

Click exercises to open demo video.

Dynamic Warm-up

  • SOF Dynamic Warm-up: See Video
  • Lateral Band Walks: 20 reps each way
  • Ankle Mobility: 5 reps each way
  • Wall Slides: 10 reps
  • Toe Touch Squat w/Rotation: 10 reps
Exercise Sets Reps Regression Notes
A1- Full Turkish Get-up

A2- TRX Standing Rollout

A3- TRX Knee Tuck

3

3

3

2

15

15

  • TRX Kneeling Rollout
B1 1-Arm Dumbbell Snatch 4 8ea.
  • 1-Arm High Pull
Be explosive with movement. Rest 60 seconds between each arm.
C1- 1-Arm Squat and Row

C2- Dumbbell Curl and Press

4

4

8ea.

8

Interval Training- 500 Meter Row Challenge – Using the Concept 2 Rower set up the display screen so that you can read how many meters you are rowing, and your 500-meter pace. Row as fast as possible until you reach 500 meters. Record your time, and rest 90 seconds in between each 500-meter row. Perform 3 more bouts of 500 meters. Try and beat your times each workout. – Click here to see a video on rowing basics

If you have questions on certain exercises in this workout, please come during one of our coach’s Floor Hours or visit our You Tube Channel for more videos.

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