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...
by Shannon Callahan | Dec 2, 2021 | ETCC - Monthly Workouts
December 2021: Beat the Holiday Hustle Calendar Workout PDF Workout Overviews Upper Body Lift Shoulder Sleigh STRENGTH 1. 1.5 Push-ups 3 x 8-10 Rest 60-90 seconds 2A. Landmine corner press 3 x 8-10 RL 2B. Seated band pause row 3 x 10-12 Rest 60 seconds 3A. Arnold...
by Shannon Callahan | Oct 29, 2021 | ETCC - Monthly Workouts
Namaste November 2021 Calendar Workout PDF Workout Overviews Upper Body Lift Grateful Gains STRENGTH 1. Dumbbell bench press 3-4 x 4-6 Rest 2 minutes Suggested filler: Prone prisoner shoulder rotations x 5-10 2. Feet supported eccentric TRX chin-up 3 x 8-12 Rest 1...
by Shannon Callahan | Oct 1, 2021 | ETCC - Monthly Workouts
Outdoor October 2021 Calendar Workout PDF Workout Overviews Full Body Lift Full Body Fright STRENGTH 1. Dumbbell 1.5 hip thrust 3-4 x 6-8Optional 5th set x10 Rest 2 minutes Suggested filler: Adductor stretch with band rotation x 5-10 RL 2. Dumbbell bench press 3-4 x...
