Rockin’ Everywhere
Rockin’ Everywhere
FULL BODY STRENGTH
1. Deadlift variation
P1: 3-4 x 6-8
P2: 3-4 x 4-6
Rest 2-3 minutes
Suggested filler: RKC plank 20 secs
2A. High dumbbell step ups
P1: 3 x 6-8 RL
P2: 3 x 8-10 RL
2B. Incline single arm dumbbell bench press
P1: 3 x 6-8 RL
P2: 3 x 8-12 RL
Rest 60 seconds
3A. Kickstand DB hip thrust
3 x 12-15 RL
P2: 1.5 rep variation
3B. TRX inverted row
3 x 10-12
P2: 1:3 tempo
Rest 30-60 seconds
4. 2 point single arm triceps kickback
2-3 x 12-15 RL
P2: Increase reps
Rest 60 seconds
IF TIME GLUTE BOOST:
Perform 3 rounds, resting as needed.
- Side lying knee to knee x 10 RL
- Donkey kicks x 10 + top half pulses x10 RL