Course curriculum

  • 1

    PHASE III - FIX FIRE

    • Week 12 at a Glance
  • 2

    Week 12 - Day 1

    • F5A - EMOM- Everyone Minute on the Minute

    • F2 - Split Squat - Set 1

    • F5A - Plank -Shoulder Taps - Set 1

    • F5A - KettleBell Swings - Set 1

    • F5A - Prone Shoulder Press - Set 1

    • F5A - Crunches - Set 1

    • F5A - KettleBell Goblet Squats - Set 2

    • F5A - Cable Rows - Set 2

    • F5A - Dumbbell Lunge to OH Press - Set 2
  • 3

    Week 12 - Day 2

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch

    • S5 - Standing Pigeon/Glute Stretch

    • S5 - Couch Stretch

    • S5 - Lunge Twist Up

    • S5 - Inch Worm

    • S5 - Dynamic Blackburn
  • 4

    Week 12 - Day 3

    • F5D - Squat Jacks

    • F5D - Push-Up

    • F5D - Pulse Lunges Left and Right

    • F5D - KettleBell Swings

    • F5D - SA Dumbbell Row on Bench

    • F5D - Jack Knife Sit Ups
  • 5

    Week 12 - Day 4

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch

    • S5 - Standing Pigeon/Glute Stretch

    • S5 - Couch Stretch

    • S5 - Lunge Twist Up

    • S5 - Inch Worm

    • S5 - Dynamic Blackburn
  • 6

    Week 12 - Day 5

    • 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

    • Congradulations