July Workout of the Month

Mobility and Dynamic Warm-up

  • 3-Lunge Matrix video: 5 reps each
  • T-Spine Rotation: 10 reps each
  • Ankle Mobility: 5 reps each
  • SOF Dynamic Warm-up Video: 5 reps each
Exercise Sets Reps Regression Notes
A1- TRX Row

A2- Goblet Squat

A3- Front Plank Reach

3

3

3

15

15

10 ea.

B1- Kettlebell Deadlift

B2- Dumbbell Push Press  

B3- ½ Kneeling Cable Lift

3

3

3

10

10

10ea.

 

B2- Push-ups

 

C1- Farmers Carry

C2- Cable Single Arm Squat and Row  

2

2

40 yd.

10 ea.

Metabolic Conditioning- Perform 5 rounds of alternating 30 seconds of high   intensity with 30 seconds of low intensity intervals on the spin bike, rower,  or AirDyne Bike. Add 1 interval each workout until you reach 10 intervals

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, http://www.youtube.com/user/MyStateofFitness, for videos of the above exercises.

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