Warm Up:

DFD Dynamic Warm-Up



Chair or Bench


Lower Body Focus

Super Set

  • Single Leg Squat (Bulgarian Split Squat) w/SCBA 4 sets x 12 Reps (each side)
  • Step ups 4 sets x 15 reps each leg (do not alternate legs) (do 15 on the right then 15 on the left)
can be done with SCBA on back. Keep chest up. don’t let knee pass in front of toes.

Super Set

  • Front Squat (SCBA in front rack) 4 sets x 20 reps
  • Duck walks 4 sets x 10 forward / 10 backwards
Butt Down Chest up

Single Leg Romanian Deadlift 4 sets x 12 reps (each side)

Glute Bridge Walk Out 4 sets x 12 reps

Lie on your back on the floor and bend your knees so your feet rest on the floor close to your butt. Brace your abs and drive your heels into the floor to raise your hips into the air. From there, walk your feet out in a V shape, taking small steps with your heels forward and away from the mid-line of your body. Keep your hips up. Continue until your legs are extended and then walk them back in. That’s one rep.

Fire Hydrants 3 sets x 15 reps

keep your hips level. rotate your leg up using your outer glute


18:00 Run, 9:00-9:30 pace

Core Stability:

1 thought on “4.7.20

  1. Jacob Walkowicz April 7, 2020 — 2:54 pm

    walkowicz-completed @ 0855


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close