LA Class September 7, 2026

Louie Fredric Chuaquico
11 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 1/4 TEMPO

5 SETS, 1 SET EVERY 3MIN

5 FRONT SQUATS (2-2-1) RPE 5 After every set 30sec cal bike sprint

Conditioning: 3RDS (15 MIN CAP)

20 Alternating Front rack lunges (75/55)

20 Alternating Hang Dumbbell Cleans (50/35)

20 Wallballs (20/14)

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