Omega Fit Workout Monday May 22 – Invictus Fitness Solutions
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Omega Fit Workout Monday May 22

22
May

Omega Fit Workout Monday May 22

Omega Fit Monday May 22nd

Warm Up

Coaches Choice
Coach to choose warm up modality

MOBILITY

FOAM ROLL AND STRETCH LOWER BODY
  • Calves 20 sec then stretch 3-5 sec switch
    Lateral Hamstring 20 each side 3-5 sec
    Hip Flexor FR Alternating HF Kneelign stretch
    Pirformis Foam Roll then Glute stretch
    foam roll = 20 sec stretch 3-5 sec each side twice

Strength

Block 1 (10 min)
21-15-9 rep scheme
Thrusters
Push ups
Kb or DB sumo squats
When completed ROW for distanceBlock 2 (10 min)
21-15-9 rep scheme
Single Arm Bent over DB row
Curtsy Lunges
Touch Down Jump Squats
When Finished Ride the AirDyne for max calories

Block 3 (10 min)
I lap around the building
21-15-9 Rep scheme
Ball Slams
Russian Twists
Plank Jacks
Run around the building (Stay on stairs until time is called)

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