May Workout of the Month

CLICK EACH EXERCISE TO TAKE YOU TO A VIDEO DESCRIPTION

Dynamic Warm-up (SOF Website)

  • Knee Hugs, Leg Kicks, Leg Cradle, Heal to Butt, Inch Worm: 5 each
  • Elbow Push-ups, 1-Leg Hip Lifts: 10 each
  • Spiderman’s, Rotational Stretch, Active Hamstring Stretch: 5 each
Exercise Sets Reps Regression Notes
A1- ½ Kneeling Face PullA2- Front Squat (barbell or kettlbell)

A3- ½ Kneeling Cable Lift

2-32-3

2-3

88

8

A2- Goblet SquatA3- No weight
B1- 1-Leg Straight Leg DeadliftB2- Dumbbell Shoulder Press

B3- Side Plank Variation

2-32-3

2-3

8ea.8

30-40 sec.

B1- Kettlebell DeadliftB3- Front Plank
C1- Turkish Get-upsC2- Farmers Carry

 

2-32-3 3ea.20-40 steps C1- ½ TGU
Metabolic Conditioning- SOF Stability Ball ComplexPerform 2-3 rounds of 10-20 reps depending on your fitness level-Stability Ball Push-ups-Stability Ball Knee Tucks-Stability Ball Leg Curls-Stability Ball Log Rolls-Stability Ball Upper-body Rotations

If you have questions on certain exercises in this workout feel free to contact our Coaches.

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