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5420 45st 
T4N 1L1, Red Deer, AB

©2017 by Absolute Fitness Red Deer.

Strength

Day 3 

 

Mobility

Bear Walks 2 sets of 15-20 feet. Forward and backwards 

 

Figure 8's, 5 each way feet wide, 5 each way feet together

 

Lizard Stretch 2x5 each leg

Russian Pullover x10 

Stability:

A1) Seated chest stretch 2x3 hold last rep for 10 seconds

A2) Active hangs 2x5 hold last rep for 10 seconds

A3) Curtsey squats x5 each side

B1) Deadbug 2x30 seconds

B2) Single leg deadlift 2x10 each side

Strength:

Choose which level you will use for each exercise. Try to stick to that level for the entire workout.

Ex. I'll use level 3 Deadlifts (with barbell), and level 5 push ups (full push ups).

Deadlifts 
Level 1 - One Kettlebell

Level 2 - Two Kettlebells 

Level 3 - Barbell

Push-Ups 

Level 1 - Wall push ups

Level 2 - Box push ups 

Level 3 - Kneeling push ups 

Level 4 - Half push ups 

Level 5 - Full push ups 

Level 6 - Push Up complex

 

After one set on "A1" take a 60-90 second break. After your third set of "A1", rest 60-90 seconds then perform "A2". Repeat for set "B" and "C". 

A1) Deadlifts 3x10 @ RPE 5-6

A2) Push ups x5-10 or x3-5 push up complex

B1) Deadlifts 3x8 @ RPE 6-7

B2) Push ups x5-10 or x3-5 push up complex 

C1) Deadlifts 3x5 @ RPE 7-8

C2) Push ups x5-10 or x3-5 push up complex

Post stretch:

Cobra walkout to child's pose x3-5 

Shoulder dislocates x3-5 hold last rep for 10-30 seconds

Death stretch x3-5 hold last position for 30-60 seconds

Shifting pigeon x1-3 hold each position for 30 seconds