Target Muscles
Shoulders, Latissimus Dorsi, Quadriceps, Glutes and Hamstrings.
Proper Execution
Start lying on your back with arm extended (use bottle with water). Use leg on the same side as the extended arm to push into a seated position. Use free arm as a support. Opposite leg moves backward into a lunge position. Stand to full hip and leg extension. Return in the same way.
Exercise Progression (total repetitions)
- Difficulty Level 1:
Day 1:20/ Day2:25/ Day3:Rest/ Day4:25/ Day5:30/ Day6:Rest/ Day7:30/ Day8:35/ Day9:Rest/ Day10:35/ Day11:40/ Day12:Rest/ Day13:40/ Day14:45/ Day15:Rest/ Day16:45/ Day17:50/ Day18:Rest/ Day19:50/ Day20:55/ Day21:Rest/ Day22:55/ Day23:60/ Day24:Rest/ Day25:60/ Day26:65/ Day27:Rest/ Day28:65/ Day29:70/ Day30:Rest
- Difficulty Level 2:
Day 1:40/ Day2:45/ Day3:Rest/ Day4:45/ Day5:50/ Day6:Rest/ Day7:50/ Day8:55/ Day9:Rest/ Day10:55/ Day11:60/ Day12:Rest/ Day13:60/ Day14:65/ Day15:Rest/ Day16:65/ Day17:70/ Day18:Rest/ Day19:70/ Day20:75/ Day21:Rest/ Day22:75/ Day23:80/ Day24:Rest/ Day25:80/ Day26:85/ Day27:Rest/ Day28:85/ Day29:90/ Day30:Rest
- Difficulty Level 3:
Day 1:60/ Day2:65/ Day3:Rest/ Day4:65/ Day5:70/ Day6:Rest/ Day7:70/ Day8:75/ Day9:Rest/ Day10:75/ Day11:80/ Day12:Rest/ Day13:80/ Day14:85/ Day15:Rest/ Day16:85/ Day17:90/ Day18:Rest/ Day19:90/ Day20:95/ Day21:Rest/ Day22:95/ Day23:100/ Day24:Rest/ Day25:100/ Day26:105/ Day27:Rest/ Day28:105/ Day29:110/ Day30:Rest
Exercise Regressions
Regress to Burpees without Jump
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