Move-it March 2022
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
Rest 60 seconds
3A. 1-racked single leg sit to stand
3 x 8-10 RL
3B. Feet elevated glute bridge to march
3 x 8-10 total
Rest 60-90 seconds
4. Standing banded hip extensions
2-3 x 12-15 RL
Rest 30-60 seconds
IF TIME: LEG BURNOUT
Set a timer for 8-10 minutes and see how many rounds you can complete in that time, resting as needed.
- Heels elevated bottom half squats x 8-10
- Walking lunges x 8-10 total
- Plyo lunges x 8-10 total
- Thrusters x 8-10
Total Body
Shamrock Shakes
STRENGTH
1. Dumbbell military press
4 x 6-8
Rest 2 minutes
Suggested filler: Cross foot side plank hold 20 seconds RL
2A. Scapular pull-up
3 x 8-10
2B. Kickstand dumbbell hip thrust
3 x 10-12 RL
Rest 1 minute
3A. Chest supported dumbbell row
3 x 8-10
3B. Dumbbell kickstand stance hinge to squat combo
3 x 6-8 RL
Rest 1 minute
4. Iron angels
2-3 x 10-12
Rest 1 minute
IF TIME BOOTY BURNER:
Set a timer for 6-10 minutes and see how many rounds you can complete in that time, resting as needed.
- Donkey kicks x 10-12 RL
- Side lying hip abductions x 15-20 RL
- Wall sit with yoga block squeeze x 10-12 breaths
Upper Body
Pot of Gold
STRENGTH
1. Band assisted chin-up
3-4 x 8-10
Rest 2 minutes
Suggested filler: Bird dog 6-8 RL
2. Incline dumbbell neutral grip bench press
3 x 6-8
Rest 2 minutes
Mobility filler: Dead bug 6-8 RL
3A. Short seated single arm band row
3 x 10-12 RL
3B. 1.5 push-up
3 x 8-10
Rest 1 minute
4A. Band chest fly
3 x 10-12
4B. 1-racked + suitcase carry
3 x 20-30 seconds RL
Rest 1 minute
IF TIME TRICEPS FINISHER:
Set a timer for 5-6 minutes and see how many times you can complete the superset, resting as needed.
- Overhead band, cable, or TRX triceps extension x 10-12
- Triceps dips (bodyweight or dip machine) x 10-12
Weekend Warrior
Lucky 7s
Cash In:
- Inchworm x 5
- Spider stretch x 5-10 seconds RL
- Squat to stand x 5
- Lateral lunge to overhead reach x 5 RL
7 rounds x 7 reps each move:
- Sumo bent over alternating dumbbell rows
- Hand release push-up
- Side shuffles with touchdown
- Seated overhead press
- Burpees
- Reverse lunge to hammer curl
Cash Out:
- Breathe in child’s pose
Warm-Up Flow
Sample Full Body Warm-up
Seated connection breath x 8-10 breaths
Seated wall slides x 8-10
90/90 hip switches x 8-10 RL
Hip flexor prying with overhead reach x 5-10 RL
Foot on wall hinge with rotation x 8-10 RL
Squat to box x 10-15
Warm-Up Flow
Sample Upper Body Warm-up
Connection breath in foam roller child’s pose x 8-10 breaths
Foam roller lat reach x 8-10
Thread the needle to back opener x 8-10 RL
Bear to downward dog x 8-10
Band shoulder dislocates x 5-10 forward and back
Band pull-aparts x 10-15
Warm-Up Flow
Sample Lower Body Warm-up
Side lying connection breath x 8-10 breaths RL
Open book stretch x 8-10 RL
Side lying knee lifts x 10-12 RL
Feet on wall bridges x 10-12
Adductor hinge back x 5-10 RL
Squat prying x 30 seconds