"The Four" - Siskey's 9:30am Total Strength Class

“The Four”

WARM-UP: 4 minutes

2 Rounds -

*30 sec. x Jumping Jack

*30 sec. x Low Jack

*30 sec. x Low Jack + Sumo Hop

*30 sec. x Plank Jack

ABS:

4 Rounds -

*30 sec. x Banana Rock (on back w/ shoulders and feet elevated, rock back n forth shoulders to hips)

*30 sec. x Superman Rock (on belly w/ shoulders and feet elevated, rock back n forth shoulders to hips)

THE FOUR: 4 Rounds, 4 Exercises, 4 Reps Ea.

*4 x R-Leg Split Squat Plyo (full 1/2 circle) (challenge: Front Rack DBs)

*4 x L-Leg Split Squat Plyo

*4 x Right: 2x S-L DB Push-Up to S-L Hop In to 2x S-L Dead Lift (mod: D-L, walk-in)

*4 x Left: 2 x S-L DB Push-Up to S-L Hop In to 2x S-L Dead Lift

4 Rounds- w/ body bar

*4 x Behind-the-Neck Thruster

*4 x Overhead Lunge

THE FOUR:

*4 ea. x Slide-Under Squat Thruster (R AND L = 1 Rep)

*4 ea. x Lunge-Lean-Triceps Ext.-Straighten-Return Center-Switch Legs

*4 ea. x Superman Push-Up (p-u to opp. arm/ leg extension) (R AND L arm = 1 Rep)

*4 x Full Sit-Up w/ 1 DB Overhead - finish w/ DB Center, at Right Hip, and at Left Hip

4 Rounds- w/ body bar

*4 x Behind-the-Neck Thruster

*4 x OH Lunge

THE FOUR: w/ KB (nonstop!)

*4 x KB Swing Center-Right Eyebrow-Left Eyebrow

*4 x KB Swing Regular-R Rear Leg Lift-L Rear Leg Lift

*4 ea. x Squat Wood Chop (all R, then all L)

*4 ea. x Step-Back Lunge Chop

4 Rounds- w/ body bar

*4 x Behind-the-Neck Thruster

*4 x OH Lunge

THE FOUR:

*4 x Front Squat

*4 x Thruster

*4 ea. x Pillar Lunge

*4 ea. x SDLHP + Leg Lift

4 Rounds- w/ body bar

*4 x Behind-the-Neck Thruster

*4 x OH Lunge