Perpetual Fitness – Perpetual Sculpting
Another higher rep scheme this week to hit the remaining muscle groups. Over the next few weeks we will be working a lot of supporting muscles for our major lifts to help increase our overall strength.
Weightlifting
Heel Elevated Squats: https://www.youtube.com/watch?v=qzAJLG-kA8Q
DB Quad Extension: https://www.youtube.com/watch?v=kpeeBlStA1M
MB Squeeze: https://www.youtube.com/watch?v=e0xsVnShwmY
Kneeling Tricep Press Down: https://www.youtube.com/watch?v=EHVpp5Gkt9s
Rolling Tricep Extension: https://www.youtube.com/watch?v=SwczR0A0XX8
Plank Kickbacks: https://www.youtube.com/watch?v=-Dhdj3s31vM
Circular Arm Crunch: https://www.youtube.com/watch?v=PU8Vl33jIlA
Seated Oblique Crunches: https://www.youtube.com/watch?v=TfQBwBV9c64
2:00 Rest Between Workouts, including ab workout
Metcon (Weight)
0:00-14:00
4 Sets, 1 Set Every 3:00
18 Heel Elevated Squats*
12 DB Quad Extensions
6 MB Squeeze
Metcon (Weight)
14:00-28:00
3 Sets, 1 Set Every 4:00
16 Kneeling Tricep Press Downs | Tricep Press Downs
10 Rolling Tricep Extensions*
6 Plank Kickbacks | Banded Kickbacks (6/arm)
Core / Midline
Metcon (AMRAP – Reps)
28:00-34:00
4 Sets:
– :30 Circular Arm Crunch On MB (2 sets each direction)| Crunch On MB
– :30 Seated Oblique Crunches on MB | Seated Oblique Crunches on Box
– :30 Rest