by Shannon Callahan | Sep 2, 2022 | ETCC - Monthly Workouts
September and October 2022: Intensity Slam Workout PDF Strength Workouts Upper Body Taken Aback STRENGTH 1A. Incline bench press 3 x 8-10 1B. TRX inverted row 3 x 10-12 Rest 1-2 minutes 2A. Half kneeling single arm overhead press 3 x 8-10 RL 2B. TRX rear fly 3 x...
by Shannon Callahan | Jun 12, 2022 | ETCC - Monthly Workouts
July + August 2022: Summer Strong Workout PDF Strength Workouts Upper Body 1 Pec Check STRENGTH 1. Flat barbell or dumbbell bench press 5 sets: 10-8-6-4-10 Rest 2-3 minutes Phase 2: Add 2-3 count lowering 2. Seated dumbbell overhead press 3-4 x 6-8 Rest 1-2 minutes...
by Shannon Callahan | May 23, 2022 | ETCC - Monthly Workouts
Just Do It June 2022 Workout PDF Workout Overviews Lower Body Lower Body Limits STRENGTH 1. Barbell bridge 4 x 8-10 Rest 2 minutes 2. Bulgarian single-leg deadlift 3 x 6-8 RL Rest 1 minute 3A. 1-rack squat to box 2-3 x 8-10 RL 3B. Suitcase side lunge 3 x 8-10 RL...
by Shannon Callahan | Mar 31, 2022 | ETCC - Monthly Workouts
April + May 2022: Glute Boost Workout PDF Workout Overviews Workout A Rockin’ Everywhere 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...
by Shannon Callahan | Mar 3, 2022 | ETCC - Monthly Workouts
Move-it March 2022 Workout PDF Workout Overviews Lower Body ShenaniGAINS STRENGTH 1. Front loaded dumbbell squat 4 x 6-8 Rest 2 minutes Suggested filler: T-spine extension off of medicine ball 2A. Dumbbell step ups 3 x 6-8 RL 2B. Stability ball rollout 2-3 x 8-10...
by Shannon Callahan | Dec 27, 2021 | ETCC - Monthly Workouts
January + February 2022: Pull-up Performance Workout PDF Workout Overviews Workout A Fresh Year Flex STRENGTH 1. Flexed-arm hang from bench/box 3 x 5-15 seconds P2: 4 sets Rest 2 minutes Mobility filler: Single leg adductor rockbacks x 5-10 RL 2A. DB paused hip...
