Lunch Pickleball

10 min Focus Flow: Quads with Chelsea Jackson Roberts

30 min Morning Yoga Flow with Zacharias Niedzwiecki

20 min HIIT Cardio with Andy Speer

30 min Shoulders & Triceps with Adrian Williams

Warm up - 5m
1. Good morning
2. Squats
3. Plank taps
4. Up down dog
5. Spider lunge
6. Cossack
7. Front to back lunge right
8. Front to back lunge left
9. High knees
10. Jumping Jacks

Prep set - 3m
1. Split stance lateral raise
2. Split stance press
3. Single leg dead lift to curl
4. Single leg dead lift to front raise
5. Plyo lunge
6. Push up

Circuit 1 - 6m
1. Racked squat
2. Overhead press
3. Rest

EMOM - 4m
1. Deadlift

Circuit 2 - 6m
1. Reverse lunge
2. Row
3. Rest

EMOM - 4m
1. Incline bench

Circuit 3 - 6m
1. Snatch
2. Standing chest fly

EMOM - 4m
1. Bulgarian split squat

AMRAP - 4m
1. Overhead march
2. Tricep pull down
3. Bicep curl
4. Lateral lunge

CORE - 4m
1. Roll up
2. Table top crunch
3. Reverse crunch
4. Tuck up
5. Oblique right
6. Oblique left
7. Single v-up
8. Bicycle

最常进行的运动

Noah Gallico

Full Body Strength Hypertrophy

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Lunch Pickleball

10 min Focus Flow: Quads with Chelsea Jackson Roberts

30 min Morning Yoga Flow with Zacharias Niedzwiecki

20 min HIIT Cardio with Andy Speer

30 min Shoulders & Triceps with Adrian Williams

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