Course curriculum

  • 1

    PHASE III - FIX FIRE

    • Week 11 at a Glance
  • 2

    Week 11 - Day 1

    • F5C - Hip Thruster DB/Barbell on Waist

    • F5C - Lat Pull Down / Band Pull Down

    • F5C - Walking Lunges DB

    • F5C - Seated Shoulder Press

    • F5C - Palov- Press 30 seconds

    • F5C - Finisher – Squat to Press 30 seconds on 30 sec off 3 rounds (F4A)
  • 3

    Week 11 - Day 2

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S1 - Cervical spine Mobility drills (SAM)

    • S5 - Standing Pigeon/Glute Stretch

    • S5 - Couch Stretch

    • S5 - Lunge Twist Up

    • S5 - Inch Worm

    • S5 - Dynamic Blackburn
  • 4

    Week 11 - Day 3

    • F5B - Glute Bridge - Set 1

    • F5B - Plank -Shoulder Taps - Set 1

    • F5B - Air Squat - Set 1

    • F5B - Prone Shoulder Press - Set 1

    • F5B - Reverse Lunges - Set 1

    • F5B - Push-Up - Set 2

    • F5B - Squat Kicks - Set 2

    • F5B - Jumping Jacks - Set 2

    • F5B - Flutter Kicks - Set 2

    • F5B - Crunch - Set 2
  • 5

    Week 11 - Day 4

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S1 - Cervical spine Mobility drills (SAM)

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch
  • 6

    Week 11 - Day 5

    • F5E - DB Deadlift

    • F5E - Face Pulls-> Raise

    • F5E - Squat to Overhead Press (Band/DB)

    • F5E - SA Bent Over Row

    • F5E - Bicycle Crunches 3x20

    • F5E - Burpees (30 sec on 30 sec off 3 rounds)