Monday 

Warm-Up

Dynamic 

 

Session #1 

OTMxx15

Min 1: 1412cal Row 

Min 2: Max Hollow Hold 

Min 3: 6-8 Devil Press 

 

Session #2

3 Sets 

40sec Russian Twist

20sec Glute Bridge Per Leg 

10 V-Up 

 

Wednesday 

Warm-Up

Dynamic Shoulders 

 

Session #1 

3 Sets 

45sec Ring Row 

15sec Rest 

45sec Push-Ups 

15sec Rest 

45sec Plate – Ground To Overhead 

15sec Rest 

45sec Jumping Alt. Lunges 

15sec Rest 

 

Session #2 

3 Sets 

15 Clam Shells On Each Side 

15-20 Glute Bridge 

 

6:30pm – Cardio & Core! Monday & Wednesday! 

This program is awesome and a full hour! Show up, ready for any type of cardio and core work! Strongside Coaches will coach you and instruct you through an amazing class focused on fat burning post exercise (since you’re not exercising 23hrs a day), increasing your motor/aerobic capacity, and a lot of abdominal turning! Get lean with a great core!