Wednesday March 1st – Invictus Fitness Solutions
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Wednesday March 1st

2
Mar

Wednesday March 1st

Warm Up

Mobility1b
30 sec each. Repeat 2x
Shoulder Resistance band rolls
Good Mornings
Bird Dog
Side Lunge

Strength

Deadlift
Women do 5×5 with 75 or more
Men do 5×5 with 95 or more

Repeat AIRDYNE and deadlift with 2 min stretch break for 4 rounds

Chest press
6-8 reps heavy

Repeat burpees and chest press 4-5 rounds 2min stretch period in between


KB Squat jump
ASAP X15

Lateral Burpees
8 to 10

CORE

Core block adv
3 rounds

Side hip raises 20 each side
10 hanging knee tucks or leg raises


COOLDOWN

30 second hold
Lying hamstring stretch ea. Side
Piriformis stretch L n R 30,sec
Lying hip flexor L n R 30 sec
Chest stretch L n R 30 sec

Modification
Deadlift 15 reps or kb squat
AIRDYNE bike 30 sec speed between 20 to 25

Chest press 15 reps
Stabilization jump for 5 hold at bottom 3 seconds

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