Lisa's leg/booty circuit - 3 rounds
Single leg Squats to stepper (3 risers+top) x 10
Alternating lunges in place w/ 10lb DB's x 20
Split Squat Jumps x20
GHR (glute/ham raise) x 10
Single Leg Romanian Deadlift w/ 10lb DB's x 10L/10R
32" Box Jumps x 10
Rower sprint 1 min
Developing overhead strength and stability 10 wk progression:
Handstand holds: max time x 10 reps
Military Press:
wk 1: 3x5 @ 45lb bar
wk 2: 5x5 @ 45lb bar
wk 3: 6x4 @ 50lbs
wk 4: 7x3 @ 55lbs
wk 5: 3x3 @ 60lbs
wk 6: 3x5 @ 50lbs
wk 7: 5x5 @ 50lbs
wk 8: 6x4 @ 55lbs
wk 9: 7x3 @ 60lbs
wk 10: 3x3 @ 65lbs
Goal: increase shoulder strength and stability and ultimately increase military press, push press and push jerk weight.
