Evertrain Workout of the Day :

Monday, January 21, 2019

Torch your back from top to bottom with this full posterior chain workout!

Dynamic Warm-up:

Perform all warm-up movements back-to-back with limited rest.

Complete 3 full rounds.

A1. Dynamic Runners Lunge with T-Spine Rotation (5/per leg)

A2. Hip Lift Marches (8/per leg)

A3. Banded Side-Shuffle (20 steps/each direction)

A4. Walk-Out (10)

A5. Kossack Squat (10/each direction)

Rest 2:00

Circuit #1:

HOW TO: Perform all movements back-to-back with the recommended rest. Adjust all weights according to your experience level and goals. For the plank saws, use furniture sliders or a towel underneath your feet

Barbell Deadlift – (12) reps

Dumbbell Snatch – (10) reps/arm

Plank Saws – (20) reps.

Rest :30

Barbell Deadlift – (10) reps

Dumbell Snatch – (8) reps/arm

Plank Saws – (20) reps

Rest :30

Barbell Deadlift – (8) reps

Dumbell Snatch – (6) reps/arm

Plank Saws – (20) reps

Circuit #2:

HOW TO: Perform all movements back-to-back with the recommended rest. Adjust all weights according to your experience level and goals.

500m Row

Kettlebell Swings – (15) reps

Plyometric Jump Lunges – (10) reps/leg

Rest :30

400m Row

Kettlebell Swings – (15) reps

Plyometric Jump Lunges – (10) reps/leg

Rest :30

300m Row

Kettlebell Swings – (15) reps

Plyometric Jump Lunges – (10) reps/leg

Rest :30

200m Row

Kettlebell Swings – (15) reps

Plyometric Jump Lunges – (10) reps/leg