Thursday 10/16

Make sure you write this down and use it as needed.  We will call this our "Curves Circuit" and can be used whenever you feel you need a break to get you moving and flush out all the built up shit.  I fully expect everyone to wear ankle warmers, spandex and a headband while performing this.  You don't have to grow one but a mullet would complete the ensemble

"Curves Circuit"
5 Rounds NFT- medium pace
1 light sled drag up and back in gym
5 45# sumo stance box squats - find a box height or plate height where you hip crease is below parallel
10 banded leg side raises each side (use the perform better bands)
15 EASY Ring Rows
10 Push-ups
10 Seated straight leg raises each leg
15 Banded hip ext each leg
15 Hollow Rocks

I have done a version of this multiple times at a walking pace from movement to movement and each round is about 4:30-6 minutes So total time should be 23-30 minutes breaking a good sweat. Then stretch out and foam roll.

OR Rest day

Play around with this, if you do not feel fresher the next day after this you went too hard.

If you have any questions about any of the movements email Richard Simmons.