📰 Gym Briefing

**Governor Ducey has extended the Stay-At-Home order until May 15th**
-At Home bodyweight workouts are available in Wodify.
-There will also be a limited equipment (makeshift equipment) option to compliment the bodyweight option.
-You can access the at home workouts by switching the program to The At Home Workouts tab.
-You will be able to enter your scores and still see other peoples times as well 🙂
-We will post updates as soon as we find out.

If you have any questions please reach out!

Thank you!



Sopple Sunday (AMRAP – Reps)

Double Dumbbell Romanian Deadlifts
Hollow Hold
Glute Bridges

-Working through “Tabata” intervals to finish out the week
-These movements target our core and posterior chain
“Supple Sunday” workouts are designed with a focus on quality over speed
-Tabata is 8 rounds of 20 seconds work + 10 seconds rest
-With some rest built in, look to stay moving for as much of the 20 seconds as possible
-We’ll complete all 8 rounds at one station before advancing to the next
-There is no rest between stations beyond the final 10 seconds
-Record total reps accumulated at each station

-Holding two dumbbells, keep a soft knee as you push the hips towards the back of the room
-You should feel a huge stretch through the hamstrings and glutes as you load back
-Slowly lower the dumbbells down and stand up aggressively
-You’ll lower between just below the knee and mid-shin
-Go down until just before you are no longer able to maintain a neutral back position
-Choose challenging dumbbells that still allow you to work for all 20 seconds
-You can modify with 1 DB by holding both sides of the DB

-The big 3 things we’re looking for in the hollow hold are:
Tight legs 6 inches off the floor
Belly button pushed into the floor
Shoulder blades off the floor
-If you are not able to hold for 20 seconds, consider the following modifications to make the hollow hold easier:
*Hands by your side with legs straight
*Knees tucked to chest with arms overhead

-Laying on your back, drive through the heels and aggressively squeeze the glutes to lock out the hips
-This is prescribed with just your bodyweight
-To make this station more challenging:
-Add resistance with a dumbbell, band, or barbell
-Elevate the feet to a box, bench, or plates