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March 29, 2019

28
Mar

March 29, 2019

GROUP WARMUP
2 sets –
5 plate squats
5 glute bridges with :10 hold
10 banded pull-aparts
5 overhead plate stretch

LEG BALANCE
4 sets –
2 Barefoot Back squats (3 seconds down, 3 seconds hold, 3 seconds up)
50-60%

2 sets of:
:20 Kettlebell rack 90 degree squat hold 
www.youtube.com/watch?v=WDrP7i45Bu4

BICEP/SHOULDER BUILDER
3 sets of:
10 Alternating Dumbbell bicep curl 
10 Rear delt raises

3 sets of:
8 Tall kneeling dumbbell strict press 
10 Banded face pulls 
www.youtube.com/watch?v=IndIttUTNMU

TESTS
500 m row
rest 3:00
500 m ski

MOBILITY
1:00 couch stretch each side
1:00 seated forward fold

HAPPY BIRTHDAY FLYNN FIDGEON

Food for Thought Friday – Check Yoself!
Are you doing the following things that will positively impact your body composition and overall health?
1. Sleeping 8+ hours daily (stop scrolling social media, record that show and get some Zs)
2. Consuming mostly whole foods, not packaged, processed or fast foods (food that’s grown/derived from nature, not in a factory)
3. Eating a vegetable with each meal (even breakfast)
4. Eating organic meats and produce as much as possible (there are so many options out there)
These are all things that are largely controllable. Take a hard look at your daily habits and make the necessary changes…you’ll be glad you did!

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