- Terrence
Home Workouts, March 16th-20th
As of Monday, March 16th, we will program an at-home workout that those who can not attend or for those who are minimizing contact with the public. This will be a temporary service we offer but we will offer at as long we feel the need exists. These workouts will be found on our website at www.forgevalleyfitness.com/blog and on the ZenPlanner app.
You can access the workouts in ZenPlanner and log your results by the following:
- searching in the Library 'Home WOD'.
- tap on which workout you wish to complete
- then tap 'Add Custom Result +'.
- In the top right hand corner you can tap 'view profile' and this will display the workout.
- If you are interested in other services we can provide outside of the facility walls during this time, reach out to your coach or email admin@forgevalleyfitness.com for more information. We are prepared at this time if the situation evolves.
Here are your workouts for this week.
Workout 1
Warm-Up
3 sets:
Thoracic Rotation x 5/side
Broomstick Pass Thru x 10 reps
Cossack Squat x 5/side
Mobility
Doorway Pec stretch x 1 min/side
Hip 90/90 rotations x 1 minute
Hands Overhead Wall Squat x 10 reps @2211
Met-Con
4 rounds, 30 sec ON, 30 sec REST:
- Weighted Squats (hold anything you have)
- Push Ups
- Reverse Step Lunges
- Sit Ups
- Burpees
Stretch
Couch Stretch
Pec Stretch
Workout 2
Warm-Up
3 sets:
Groiner x 10/side
Hollow Hold x 30 seconds
Glute Bridge x 10 reps
Mobility
Pancake Stretch x 2 minutes
Met-Con
2 sets:
30 sec Push Ups
30 sec Skipping OR Stair Step Ups
1 min Recovery
30 sec Russian Twist (weighted if possible)
30 sec Skipping OR Stair Step Ups
1 min Recovery
30 sec Shoulder Taps in Front Bridge
30 sec Skipping OR Stair Step Ups
1 min Recovery
30 sec Tuck Up OR Sit Up
30 sec Skipping OR Stair Step Ups
1 min Recovery
Stretch
Couch Stretch
Pec Stretch
Workout 3
Warm-Up
3 sets:
Arm Swings x 10 per direction
Back Step Lunge x 5/side
Side Bridge Reach Thru x 5/side
Mobility
Crab Bridge x 2 minutes
Met-Con
30-20-10 reps of:
Lateral Single Leg Jump OR Side Lunge
Burpees
Groiner
Accessory
EMOM x 10 min
Front Bridge x 20-40 seconds
Stretch
Pigeon Stretch
Pec Stretch
Workout 4
Warm-Up
3 sets:
Cossack Squat x 5/side
Shoulder Tap x 10/side
Curtsy Lunge x 5/side
Mobility
Leg Abducted Rocking x 10/side
Bottom Squat Hold, accumulate 3 minutes
Turkish Get-Up x 10/side, use whatever kind of object you can find.
Met-Con
5 rounds of:
20 Lunges
20 Russian Twist (light weight if possible)
20 second Wall Sit
20 Hand Release Push Ups
Stretch
Pigeon Stretch
Pec Stretch
Couch Stretch
Workout 5
Warm-Up
3 sets:
Inch Worm x 5 reps
Russian Baby Maker x 10 reps
Crab Walk x 20 seconds
Mobility
Childs Pose w/ arms elevated x 2 min
Samson Stretch x 1 min/side
Met-Con
20 minutes, AMRAP:
Sumo Deadlift High Pull, 30,30,30,30,etc. (click the link for a movement demo)
Strict Push-Up Burpee, 3,6,9,12,15,etc.
Stretch
Couch Stretch
Pec Stretch
Hamstring Stretch