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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

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