by Claire Nolan | Mar 28, 2021 | ETCC - Cardio
Ducks In a Row Weekend Warrior Ducks In a Row Cash In 1A. Pallof press 2-3 x 8-10 RL 1B. Single leg isometric bridge with single leg lowering 2-3 x 6-10 RL Rest 30-60 seconds 10-15 minutes AMRAP 2A. Sumo deadlift 10 2B. Sumo bent over row 8 2C. Side lunge...
by Claire Nolan | Mar 28, 2021 | ETCC - Cardio
April Fools April Fools 1. Walking plank to mountain climbers 2. Switch jumps to plyo lunges 3. Beast taps 4. Skater hops 5. Fast feet to burpee ...
by Claire Nolan | Mar 28, 2021 | ETCC - Core workouts
Ball of Fire Ball of Fire 1A. Stability ball rollouts 2-3 x 10 1B. Stability ball dead bug 2-3 x 5-10 RL Rest 30-60 seconds ...
by Claire Nolan | Mar 28, 2021 | ETCC - Total Body Workouts
Full Bloom Full Bloom MAIN LIFT 1. Eccentric pull-ups from box 3-4 x 6-10 Rest 1-2 minutes 2. Paused tempo hip thrusts 3-4 x 6-10 Rest 1-2 minutes 3. DB or BB push press 3 x 6-10 Rest 1 minute 4. Band single leg deadlift to single arm row 3 x 8-10 RL Rest 30...
by Claire Nolan | Mar 28, 2021 | ETCC - Upper Body Workouts
Armegeddon Armageddon MAIN LIFT 1. Tempo bench press 3-4 x 6-10 Rest 1-2 minutes 2. Single arm cross body rows 3-4 x 6-10 RL Rest 1 minute 3A. Dumbbell chest fly 3B. Floor seated alternating Arnold presses 8-10 minutes AMRAP 8-10 reps each move Rest as needed 4A....
by Claire Nolan | Mar 28, 2021 | ETCC - Lower Body Workouts
Glute Awakening Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts 3-4 x 6-10 Rest 1-2 minutes 2. High step ups 3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse lunge 3B. Kickstand glute bridges 8-10 minutes AMRAP 8-10 reps each move Rest as...
by Claire Nolan | Mar 28, 2021 | ETCC - Monthly Workouts
Abstastic April Calendar Workout PDF Workout Overviews Lower Body Lift Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts 3-4 x 6-10 Rest 1-2 minutes 2. High step ups3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse...
by Claire Nolan | Feb 25, 2021 | ETCC - Cardio
Muscle Madness WEEKEND WARRIOR 1A. Front loaded reverse lunges odd minutes x 10-12 1B. Pushups even minutes x 6-8 2A. Push press odd minutes x 10-12 2B. Hopback renegade rows even minutes x 6-8 Each pair will be 10 minutes. Rest after reps + as...
by Claire Nolan | Feb 25, 2021 | ETCC - Cardio
Irish Step IRISH STEP 3-5 x 30:10 rest as needed 1. Box squat to box jump 2. Side shuffle to turning step up RL 3. Step tap downs 4....
by Claire Nolan | Feb 25, 2021 | ETCC - Total Body Workouts
Spring In Your Step MAIN LIFT: 1. Wrist rotation dumbbell chest press4 x 12-10-8-6 Rest 90 seconds 2A. Goblet step ups3 x 6-8 RL 2B. Band assisted single leg lowering2-3 x 5-10 RL Rest 30-60 seconds 3A. Double pulse split squats3 x 6-10 RL 3B. Seated band pause...
by Claire Nolan | Feb 25, 2021 | ETCC - Lower Body Workouts
In Like A Lion MAIN LIFT: 1. Band resisted suitcase deadlifts4 x 10-8-6-4 Rest 60-90 seconds 2. Front pulse squats3-4 x 8-10 Rest 60 seconds 3A. Single leg deadlifts3 x 6-10 RL 3B. Reverse plank hold3 x 20 seconds Rest 60 seconds 4A. Tempo curtsy lunges3 x...
by Claire Nolan | Feb 25, 2021 | ETCC - Upper Body Workouts
Lucky Charm MAIN LIFT: 1. Pullup variation4 x AMAP Rest 60-90 seconds 2. Tall kneeling dumbbell overhead press4 x 12-10-8-6 Rest 60 seconds 3A. 3 point single arm pause row3 x 6-10 RL 3B. 1.5 rep pushups3 x 8-10 Rest 60 seconds 4A. Front raises2-3 x 10-12 4B. Band...
by Claire Nolan | Feb 25, 2021 | ETCC - Monthly Workouts
Abstastic April Calendar Workout PDF Workout Overviews Lower Body Lift Glute Awakening MAIN LIFT 1. Band resisted Romaniantempo deadlifts 3-4 x 6-10 Rest 1-2 minutes 2. High step ups3-4 x 6-10 Rest 1 minute 3A. Goblet squat to reverse...
by Athena Concannon | Feb 25, 2021 | ETCC - Core workouts
Lucky 7s AMRAP Circuits Triset #1: V-ups Spiderman planks Russian twists 7 minutes, as many rounds as possible7 reps each moveRest as needed Triset #2: Cross punch sit up Cross knee plank Leg drops 7 minutes, as many rounds as possible7 reps each moveRest as...
