Wednesday - Chest, Back, Quads, Glutes

"Sandwich"

:45/:10/:30/:10/:45, x3

For a list of exercises please view the demonstration video.

"Sandwich" - Tuesday - 3/23
:45/:10/:30/:10/:45, :15T, x2
1.) TRX Bicep Curl, Squat Jump, TRX Bicep Curl
2.) Diamond Push Up, V-Up, Diamond Push Up
3.) SL Glute Bridge, Cat-Camel, SL Glute Bridge
4.) SL Strap Leg Curl, Skater Ho...

"Sandwich" - Wednesday - 2/17
:45/:10/:30/:10/:45, x2
1.) Pushup, Squat Jump OR Iso Squat Hold, Pushup
2.) Nordic Leg Extension OR Wall Sit, Low Hover Plank Jumps OR Plank, Nordic Leg Extension OR Wall Sit
3.) Sandbag Lunge, Bucking Squats OR Squats, Sandbag Lunge ...

"Sandwich" - Monday - 1/18
:45/:10/:30/:10/:45, x2
1.) Pushup, Squat Jump OR Iso Squat Hold, Pushup
2.) Nordic Leg Extension OR Wall Sit, Low Hover Plank Jumps OR Plank, Nordic Leg Extension OR Wall Sit
3.) Sandbag Lunge, Bucking...

"Sandwich"

:45/:10/:30/:10/:45, x3

1.) SL Glute Bridge or Hip Thrust, Bottom Diamond Thruster, SL Glute Bridge or Hip Thrust
2.) Lateral Lunge, Diamond Pushups, Lateral Lunge
3.) Bicep Curl, Swing, Bicep Curl
4.) Cannonball, R...

"Sandwich"
:45/:10/:30/:10/:45, x3
1.) Split Squat, Mt. Climber, Split Squat
2.) Archer Pushup, Squat Jump w/Reset, Archer Pushup
3.) 1-Arm Row (Hand Supported), Seal Jacks, 1-Arm Row (Hand Supported)
4.) SL Bear Crawl, High Kne...

"Sandwich" - Thursday - 12/10
:45/:10/:30/:10/:45, x2
1.) Pike Pushups, Bottom Squat Iso Hold, Pike Pushups
2.) 1-Arm TRX Row, Power Knee Ins, 1-Arm TRX Row
3.) Stealth Lunge, Overhead Band Tricep Extension, Stealth Lunge
4.) 1-...

"Sandwich"
:45/:10/:30/:10/:45, x3
1.) Split Squat, Frog Stretch, Split Squat
2.) 1-Arm Pronated Row, Pushup, 1-Arm Pronated Row
OR 1-Arm TRX Row, NORMAL PUSHUP, 1-Arm TRX Row
3.) Hip Thrust/Glute Bridge...

"Sandwich" :35/:10/:25/:10/:35, :20T, x3
1.) TRX Pushup/TRX In & Out Squat Jump/TRX Pushup
2.) SL Wall Sit OR Wall Sit/Bottom Burpee/SL Wall Sit or Wall Sit
3.) Band Bulgarian Split Squat/ Hollow Body Hold/ ...

"Sandwich"
:45/:10/:30/:10/:45, :15T, x2
1.) TRX Push Ups / Knee Tap Squat Jumps / TRX Push Ups
2.) SB Forward Lunge / Floor Jacks / SB Forward Lunge
3.) SB Forward Lunge / Flutter Kicks / SB Forward Lunge
4.) Strap Pull Ups / ...

"Sandwich"

:45/:10/:30/:10/:45, x3

1.) Hip Thrust, Mt. Climber, Hip Thrust (SL Advanced)
2.) DB Arnold Press OR Pike Pushup, V Up, DB Arnold Press OR Pike Pushup
3.) Lateral Lunge, Seal Jack, Lateral Lunge
4.) Body Up, Swing, ...