Course curriculum

  • 1

    PHASE III - FIX FIRE

    • Week 9 at a Glance
  • 2

    Week 9 - Day 1

    • F5A - EMOM- Every 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

    • F5A - DB Bench Press - Set 2

    • F5A - Reverse Crunch - Set 2
  • 3

    Week 9 - Day 2

    • S5 - Lunge Twist Up

    • S5 - Inch Worm

    • S5 - Dynamic Blackburn

    • S5 - Couch Stretch

    • S5 - Standing Pigeon/Glute Stretch
  • 4

    Week 9 - Day 3

    • 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)
  • 5

    Week 9 - Day 4

    • S5 - Lunge Twist Up

    • S5 - Inch Worm

    • S5 - Dynamic Blackburn

    • S5 - Couch Stretch

    • S5 - Standing Pigeon/Glute Stretch
  • 6

    Week 9 - 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