Importance of Why We Emphasize “Knees Out”

Saturday, November 29

Bring a Friend or Family member for Free today!!
HERE to sign them up in advance under the Free Trial section.


Fire Hydrants 2×15
Bird Dogs 2×10

Warm up:

Run 400m
-then 2 rds of-
10 Barbell Curls
10 Shoulder press
10 Back Squat
10 Good mornings


20 Minutes or 3-5 Rounds of:
Weighted Hip Extensions x 10 reps
Tuckups x 10-15 reps
Side Plank Leg raises x 5-10 reps or :20-:30 each side

Notes:  Friends and family should only perform the hip extensions if they can perform 10 reps perfectly.  Be sure to maintain a flat back in the fully extended position of the tuckup.  Perform the side plank with a static hold and/or on your forearm to make it easier.


4 Rounds:
Run 400 Meters
15 DB Hang Power Cleans

-16 min cap-

Notes:  Prescribed is 50/35 Dbs.  Scale down the weight and reps if needed to ensure quality movement and high intensity

Cool Down:

German Hang x60″
Banded HS stretch x60″
Calf Stretch on Plate x60″


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