Barbell Basics – November
Welcome to November’s Barbell Basics program! We have some great momentum going into the last quarter of the year. Continuing from last month, Days 1 and 2 will focus on full-body workouts, while Day 3 will target glute gains—especially beneficial for those who love running, cycling, or spend too much time sitting at a desk. On the flip side, for those looking to supplement their bigger lifts in the squat and deadlift, this class is for you!
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
A: Zercher / Goblet Squat 4 x 8-12
A2: KB/DB RDL 4 x 12-15
B: Supinated Low Row 4 x 8-12
B2: DB Zotterman x 4 x 8-12
C: Hack Squat 3 x 15
C2: Gorilla Row 3 x 15
C3: Double Crunch 3 x 15
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
A: FFE Split Squat 4 x 10 ea
A2: Front Rack Carry 4 x 45 sec
B: Bench Press 8,8,8, Amrap
B2: Chin up + Iso 1-5 reps + 10-20 seconds @ the top position
C: Jumping Chin Ups 3 x 15
C2: Push Up 3 x 15
C3: Db Lateral Raise 3 x 15
Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
A: High Box Step up 4 x 10 ea
A2: Cable Pull through 4 x 10-15
___________________________________________________________________________________________
B: Good Morning – Standing 4 x 8-10
B2: B- Stance Hip Thrust 4 x 12-16 ea
___________________________________________________________________________________________
C: Db Walking Lunges 3 x 20-24 steps
C2: Seated KneeAbductions 3×30-50reps
C3: Split Jumps 3 x 20
