WOD Friday “Top of the Line”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1a- Walking Lunges: Perform for 45 sec keeping the torso upright, hands on hips. Rest in the final, forward lunge position for 5 sec and continue with stationary Jump Lunges for 20 sec, hands out to the side to maintain balance. Rest 5 sec and move into:
1b- Kettle Bell Sumo Squats. Perform 12-15 reps, holding the bottom position for 2 sec on each rep. Repeat this combo 2 more times.
2a- Bosu Side Squats. Perform 12-15 reps with both feet starting on the Bosu, stepping off one side then another, sinking down deep, hips back, arms out in front. Pause at the bottom of each rep for 2 sec. Move right into:
2b- Stability Ball Wall Squats. Perform for 30 sec limiting the range of motion to the bottom and mid-range. Rest 10 sec and repeat the combo.
3- Stiff leg Dead Lift Combo. Using DBells, perform 12-15 reps, feet together, pausing in the bottom position for 3 sec on each rep. Rest 5 sec, put the feet wide apart and continue for another 45 sec. Rest 5 sec, put one leg forward, and continue for 30 sec. Immediately switch legs, and continue for another 25 sec. Repeat this combo 2 more times.
4- Seated Band Dead Lifts: 45 sec on each leg, rest 5 sec, push back to increase band resistance and continue for another 30 sec on each leg. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
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