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PHAT #4 by Jori
Weights & sandbag
Chair or step stool
Sliders
20" plyo box
**Jori did 12 reps for every exercise in each round. Repeat each round 3x.**
Round #1: I am doing 10 reps 2x
1. Deficit Curtsy Lunge (R) Deficit Curtsy Lunge (L)
2. OH Press SSD
3. Side Lunge on Slider to RDL (R) (Slide leg out then in, take leg off of slider to do RDL) 5/leg
4. Front Raises
5. Step Ups (Right) Step Ups (Left)
6. Full Release Single Leg Push-ups (Alt. R/L)
Round #2: 10 reps 2x
1. Pendulum Lunges pulses + pistols (5/leg)
2. T-Arms Bicep Curls
3. Front Weighted Good Morning + A$$ to Grass Squat
4. Pullovers in Single Leg Bridge Position (5 reps on Right, 5 reps on Left)
5. SL Deadlift with Hand Switch (one DB and Alt. Hands w/each DL) 5/leg
6. OH Triceps Extension in Boat Pose
Cardio No Rest Tabata: 30:30, x2
1. Burpee Push-up + Switch Lunge
2. Jump Squats
3. 4 Mtn. Climbers + 2 Spiderman Push-ups
4. Tricep dip Crab Kicks
Round #3: 10 reps 2x
1. Standing Donkey Kick Back + SA Bicep Curl 5/leg
2. Rear Delt Flys
3. Weighted UFC’s
4. Alt. Cross Leg Renegade Row in Plank (start in push-up position on DB’s, plyo cross legs and in slight side plank do a renegade row) R/L
5. Cross Over Step Ups + Knee Drive + Curtsy Lunge 5/ leg
6. Sit Up w/ Side Twist (Right) (start with hands together at top Right corner of mat, sit up and twist keeping hands together and knees bent, feet flat on the floor) 5/side
Round #4: 10 reps 2x
1. Deficit Bulgarian Lunge 10/leg
2. Power jack Push-up + alt Step kick Through
3. Side Lateral Rocket Lunge to Curtsy 10/leg
4. Bent Over Row
5. Swing + Wt. stops at Chest level and Rotate 5/ side
6. Ball or Slider Hamstring Curls
PHAT Body Complex Finisher: 3x, 5 Reps each
1. Sumo DL
2. Upright Row
3. Push Press
4. Back Squat
5. Alt. Rev. Lunge
6. Bent Over Wide Grip Row
7. Push-up
Abs (if time permits):
1. Halo Slams (8 rotations per side)
2. Russian Twists (16)
3. Lying Side Oblique Crunches w/ Sball between legs (8Right, 8 Left)
4. Weighted Leg Raises 8
5. Weighted V-up (1) + Split V (wt thru legs) (1) + Suitcase Crunch (wt goes over shin area) = 1 rep (8reps)
PHAT #4 by Jori health insurance | |
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| How-to & Style | Upload TimePublished on 26 Mar 2017 |
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