February 10, 2014 admin

02/13/2014 – The Leg Complex!


Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching     followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.


#1:  Complete as many rounds of the following as possible in 12 minutes

1 “Leg Complex”

100-Yard Sprint

Here’s a step-by-step description of “The Leg Complex”:

2 Squats

1 Jumping Squat

2 Lunge Steps(per leg)

1 Jumping Lunge Step(per leg)

1 Burpee Broad Jump

***Rest 2 minutes before completing #2***

#2: Complete 3 rounds of the following as quickly as possible

10 Glute Bridges

10 Plank Jacks

10 Superman Hold(hold 2 seconds each rep)

10 V-ups

Record your rounds for #1 and your time for #2.

“Flexuary” Stretch and Mobility Challenge – Day #13:

Upper Back (General Back Mobility/Flexibility work)

Work on improving your flexibility in your upper back. Some of the stretches in THIS VIDEO also work your lumbar region, so it may also build on some of the movements you performed on Monday (02/10/14).