Barbell Basics – December
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: Barbell Back Squat 4 x 10,8,6,12
A2: KB Swing 4 x 12-15
B: Eccentric Chin Up 4 x 8-12
Option 1: 15 seconds x 1-2 reps
Option 2: 10 seconds x 2-4 reps
Option 3: 5 seconds x 3-5 reps
B2: Push Up x 4 x 12-15
C: Heels Elevated Goblet Squat 4 x 20,15,10,20
C2: Bike x 10-15 @ 100%
D: BB Bicep Curl 1 x 50
Wednesday (pm) / Saturday (am)
A: Front Foot Elevated Split Squat 4 x 10ea
A2: Side plank 4 x 30sec ea
B: Deadlift 4 x 10,8,6,12
B2: Bench Press 4 x 10,8,6,12
C: Face Pull 3 x 15
C2: Banded Pull a part 3 x 20-30
D: Weighted Sit up 3 x 20
Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
A: Barbell Hip Thrust 5 x 10,8,6,6, 20
___________________________________________________________________________________________
B: Heavy AF Bulgarian Split Squat 4 x 8-10
B2: 45* Hyper Extension 4 x 12-16 ea
___________________________________________________________________________________________
C: Db Walking Lunges 3 x 24-30 Steps
C2: Deficit Kb Deadlift 3x 15-20 reps
D: Weight Sit Up 2 x 15
D: Banded Crunch 2 x 15
