by Shannon Callahan | Nov 4, 2022 | ETCC - Total Body Workouts
Sleigh All Day Sleigh All Day FULL BODY STRENGTH 1. Chin-up or pull-up variation 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Knee to wall ankle mobilizations x 8-10 2. Landmine squat 3 x 8-10 (Phase 2: pause at bottom) Rest 1-2 minutes Filler: 90/90 with band...
by Shannon Callahan | Nov 4, 2022 | ETCC - Total Body Workouts
Booty Cracker Booty Cracker LOWER BODY EMPHASIS 1. Toes elevated KB deadlift 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Wall angels + core contraction x 5-6 2A. Wall supported split squats 3 x 6-8 RL (Phase 2: 8-12 reps) 2B. Push-up 3 x 8-10 (Phase 2: add slow...
by Shannon Callahan | Nov 4, 2022 | ETCC - Total Body Workouts
Merry Muscle Merry Muscle UPPER BODY EMPHASIS 1. Flat DB or BB bench press 3 x 6-8 (Phase 2: 4 sets) Rest 2 minutes Filler: Cross body reach with single leg adductor stretch x 3-5 breaths each side 2A. DB chest supported row 3 x 8-10 (Phase 2: 10-12 reps) 2B. 1-rack...
by Shannon Callahan | Sep 2, 2022 | ETCC - Total Body Workouts
Fall in Line Fall in Line FULL BODY STRENGTH 1A. Suitcase deadlift 3 x 8-10 1B. Single arm floor press 3 x 8-10 RL Rest 1 minute 2A. Single leg sit to stand 3 x 6-10 RL 2B. Pull-over from isometric bridge 3 x 8-10 Rest 1 minute 3. Iron angels 2 x 8-12...
by Shannon Callahan | Jun 13, 2022 | ETCC - Total Body Workouts
Hot and Heavy Hot and Heavy FULL BODY STRENGTH 1. Barbell conventional or Romanian deadlift 4 x 6-8 Rest 2-3 minutes Phase 2: Add 2 count lowering 2. Neutral grip pull-up 3-4 x 6-8 Rest 1-2 minutes Phase 2: Increase reps or add pause on pull-downs 3A. Incline...
by Shannon Callahan | May 23, 2022 | ETCC - Total Body Workouts
High Five High Five FULL BODY STRENGTH 1. Barbell deadlift 4 x 5-6 Rest 2-3 minutes 2A. Tall kneeling single arm bottoms up KB press 3 x 6-8 RL 2B. Lateral DB step up 3 x 6-8 RL Rest 30-60 seconds 3A. Split squat with single arm banded row 3 x 8-12 RL 3B....
