Back to Basics by Kristin R

Back to Basics: by Kristin Ritter

Warmup:

Towel toe touches
Down dog cobra
Light weight around the world
Jog arm circles
Walk out pushup
Lunge and twist

Heavy, med light weights,
Ball
16” elv

Building Reps: Perform 1 single, 1 single, 1 double, then 2 singles, 2 singles, 2 doubles, 3s, 3s, 3d, etc until you go up to 5 reps

1. Bicep Curls
2. Arnold Press
3. Chest Press
4. Bent Over Narrow Rows
5. Tricep Kickbacks

8 Reps of each 1x:
1. Hammer Curls
2. Front Raise & Lateral Raise
3. Chest Fly
4. Back Fly
5. OH Tricep Extension

Pulse: 30:10 x 1
1. Bicep Pulse
2. Shoulder Press Pulse
3. Pulsing Pushup
4. Pulsing superman
5. Kneeling Tricep Pushup Pulse



Lower Body: 50:10,50:10, 30:20 x 2
Go through series of full, half and pulses with each move before moving to the next one, repeat
*Full Reps (50 seconds)
*Half Reps (50 seconds)
*Pulses (30 seconds)
*Rest (20 seconds)

1. Goblet Squats
2. Deadlifts
3. RL Step Up
4. LL Step Up
5. Hip Thrusts


8 Reps of each 1x:
1. Bulgarian + Deadlift
2. Sumo Deadlift
3. Pendulum Lunges
4. Side to Side Squats (stay low) (2=1)

Pulse 30:10 x1 (4 min)
1 SL RL Elevated Bridge Pulse w/ LL out to side (london bridge)
2 SL LL Elevated Bridge Pulse w/ RR out to side
3 Butterfly Glute Pulse
4 Weighted Squat Pulse
5 RL Straight Leg Glute Raise Pulse
6 LL Straight Leg Glute Raise Pulse

Core: 50:30:10 (approx 8 min)

1. Forearm Plank Alt Spiderman Knee Drives / Forearm Plank Hold
2. V-Up + Legs out / V-sit hold with arms overhead
3. Strict Mtn Climbers / Bear Hold
4. Cross Star Crunch / X Hold