Day 9 Workout

Here’s your first workout! Read thru and make a point to read the notes. Most of the videos have descriptions on the actual youtube page, but if you have any questions, please email me: dylan@dylanconradfitness.com

WARM UP

 

  • Foam Roll tops of legs, calves, and back 1 min ea

  • Glute Bridges 90s AMRAP (as many reps as possible)

  • Side Planks 45s per side

  • Push Up to Downward Dog 90s AMRAP

Repeat 1x for a total of 2 rounds

 

Circuit #1: Power Circuit Progression

 

A1. Ice Skaters x60 ea

A2. Squat Thrusts x30 (split up reps if needed)

A3. Squat Jumps x30

A4. Mountain Climbers (FAST) x 50ea

Rest 90s. Repeat 4 more times for a total of 5 rounds.

 

Circuit #2: Timed Progression

 

A1. Running in Place x40s

A2. RKC Planks x40s

A3. Push up To Side Plank (T-Push Up) x40s

REST 30s. Repeat 9 more times for a total of 10 rounds.

 

 

WARM UP

CIRCUIT # 1

 

00

CIRCUIT # 2