LA Class September 14, 2026

Louie Fredric Chuaquico

12 minutes ago

1 min read

Warm-up: (8 min)

10/8 cal machine or 200m Run

1RD

90/90 Hip Switch

10/Side Kneeling Knees over toes

10 Alternating Warrior Squats

10 Glute bridges with a 10-second hold

10 Pass thrus

10 Dislocates

10 OHS

WEEK 2/4 TEMPO

7 SETS, 1 SET EVERY 2 MIN

4 FRONT SQUATS (2-2-1) RPE 7 After every set, 30 sec cal bike sprint

SIP Games Prep Mondays: AMRAP 14MIN

15 Double Dumbbell Deadlifts (50/35)

12 Double Dumbbell Pushups

9 Double Dumbbell Push Press

30 Wallballs (20/14)

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