CIRCUIT TRAINING CHANGLE 25/11

3 stations x 3 exercises
🔷Heavy
1. Goblet Squats
2. Walking plank pushups
3. Barbell rows

🔷Dynamic
1. Split Squat jumps
2. Bear Crawls
3. High box plyo side steps

🔷Volume
1. Curls to overhead press
2. Walking lunges
3. Deadlifts

Core X2

This round is timed with everyone doing each exercise together.

1. 30 seconds Side Plank Crunch RIGHT
2. 30 seconds Side Plank Crunch LEFT
3. 30 seconds Leg raises
4. 30 seconds Starfish crunch RIGHT
5. 30 seconds Starfish crunch LEFT
6. 30 seconds Knee bent crunches
Repeat
BOOTY BLAST - CHANGLE 25/11 and SX 27/11
▶️Warmup - 5MIN
1. Squat to Stand x10
2. Deep Squat Side swings x10
3. Rocking Frog Stretch x 10
5. Fire Hydrant Circles x 10 fwd/10 bwd
6. Giant Mountain Climbers x 10 each leg
7. Cossack Squats x 5-10 each side
8. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

▶️ACTIVATION – 5MIN :
1. BAND Squat Paused 3sec to Squat 3 Pulse 60SEC
2. BAND Seated Knee Abductions feet together 20/20/20
3. BAND Hip Trusts 30SEC
4. BAND Hip Trusts HOLD 30SEC
5. BAND Sumo Side Steps Walk 45SEC

▶️STRENGTH

1) Feet Elevated HIP THRUST 45SEC + 15 SEC HOLD

2) Bulgarian Split Squats Slow Negative 45SEC + 10seC HOLD

3) Kneel to Squat 3 Pulse 45SEC + 15sec HOLD

4) Single Leg Deadlift 45SEC + 10seC PULSE Stagg Stance

▶️AMRAP 4min
1. 20 steps – BAND Deep Side Steps Walk
2. 20 – Opposite Leg/Arm Twisted Lifts

▶️STRENGTH
1) Feet Elevated HIP THRUST 45SEC + 15 SEC PULSE

2) Bulgarian Split Squats Slow Negative 45SEC + 15seC PULSE

3) Kneel to Squat 3 Pulse 45SEC + 20sec HOLD

4) Single Leg Staggered DL Deadlift 45SEC + 15 SEC PULSE

Stagg Stance

▶️AMRAP 4min
1. 20 – BAND Kick Ups
2. 20 – BAND Plank + Slow Climbers
BOOTY BLAST – CL 27/11

▶️ACTIVATION – 5MIN :
1. BAND Donkey 30/30
2. BAND Hydrants 30/30
3. BAND Hip bridge 1min
4. BAND Single leg Hip bridge 30/30
5. BAND Side Step Walk 1min

▶️Warmup - 5MIN
1. Squat to Stand x10
2. Deep Squat Side swings x10
3. Iron Cross Knee Bent swings x10
3. Rocking Frog Stretch x 10
5. Fire Hydrant Circles x 10 fwd/10 bwd
6. Giant Mountain Climbers x 10 each leg
7. Cossack Squats x 5-10 each side
8. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

▶️ACTIVATION X2 – 5MIN :
1) BAND KNEE Deep Squat Side Steps Walk 45SEC
2) BAND Squat Paused 3sec
3) BAND Hip Trusts 30SEC

▶️STRENGTH

1) Sumo Deadlift 1 and half 45SEC + 15 SEC PULSE

2) Single Leg HIP THRUST 45SEC + 15 SEC HOLD

3) Constant Tension Squat Slow Negative 45SEC + 15seC HOLD

4) Static Curtsy Lunges 45SEC + 15seC HOLD

▶️AMRAP 5-10-5 for 5min

1) 5 Split Squat Jump or Squat Jump
2) 10 Hip Thrust March
3) 15 Plank knee to elbow

▶️STRENGTH
1) Sumo Deadlift 1 and half 45SEC + 15 SEC PULSE

2) Single Leg HIP THRUST 45SEC + 15 SEC PULSE

3) Constant Tension Squat Slow Negative 45SEC + 15seC PUMP

4) Static Curtsy Lunges 45SEC + 15seC PULSE

CIRCUIT TRAINING CHANGLE 29/11

STRENGTH+CARDIO - 2 rounds (timer 45:10 30:20 45:10 - then rest

45 and perform the next segment)

Triple Threat

3 stations x 3 exercises
🔷Heavy
1. Goblet Squats
2. Walking plank pushups
3. Barbell rows

🔷Dynamic
1. Med ball Squat Power slams
2. Bear crawl band resisted
3. Battle rope Squat Power Slams

🔷Volume
1. Curls to overhead press
2. Walking lunges
3. Romanian Deadlifts

Core X2
This round is timed with everyone doing each exercise together.
1. 30 seconds Side Plank Crunch RIGHT
2. 30 seconds Side Plank Crunch LEFT
3. 30 seconds Leg raises
4. 30 seconds Starfish crunch RIGHT
5. 30 seconds Starfish crunch LEFT
6. 30 seconds Knee bent crunches
Repeat