Fulton
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Week of 5.22.24: ROTATION
Extended Warm-Up 2.5':
20 - SIDE PLANK ARM ROTATION (2:1)
20 - STAR TWIST (2:1)
20 - PRETZEL SIT TORSO ROTATION (2:1)
Stations:
90" PER STATION | LUNGE W/ TORSO ROTATION
1. ROPE UPPER BODY ROTATION AND LEGS | JUMP SQUAT SWING TO ONE SIDE AND REVERSE
2. KB EXTENSTION L | R
3. MB RUSSIAN TWIST | BACK LUNGE W/ MEDBALL TORSO ROTATION
4. PVC SHOULDER ROTATION | SIDE LUNGE AND STAR AND ROTATION
5. HAMMER KNEELING SHOVEL L | R
FAMILY TIME
10X PIRIFORMIS TWIST (2:1) | SIDE PLANK DRIVERS (2:1) | EAGLE POSE (2:1)
Week of 5.8.24: OVERALL
Extended Warm-Up 2.5':
20 - EXTENSION (2:1)
20 - BENT KNEE WIPERS HIP OPENERS (2:1)
20 - TRICEP AND LAT STRETCH (2:1)
Stations:
90" PER STATION | RUN TO CONE IN THE PARKING LOT AND BACK
1. DB EXTENSIONS L | R
2. "DRIBBLE" WEIGHTED BALL IN BETWEEN LEGS | AROUND WAIST WEIGHTED BALL
3. TRX JACKKNIFE | TRX LEG CURL
4. FEET ON WALL PUSH UPS | SIDE HOP OVER MED BALL
5. BOX TRICEP EXTENSION | BOX SHOULDER SHRUG
6. L RDL AND ROW W/ HAMMER | R
FAMILY TIME
KB TURKISH GETUP
Week of 5.1.24: CHOOSE YOUR OWN ADVENTURE
Extended Warm-Up 2.5':
20 - JUMPING JACKS OR SIDE LUNGE
20 - BICYCLE KICKS OR TANTRUMS
20 - DONKEY KICK OR FIRE HYDRANT
Stations:
90" PER STATION | GRAPEVINE OR SIDE LUNGE
1. 3 WAY BICEP CURL | SHOULDER SHRUG W/ HEEL RAISE | SQUAT PRESS
2. BALL SLAM | BALL HALO | SQUAT BALL DRIVE
3. TRX BICEP CURL | TRX TRICEP EXT | TRX ROW
4. CURL UP BALL THROW | RUSSIAN TWIST W/ MED BALL | REVERSE V OVER MED BALL
5. HAMMER TIRE | 4 WAY TIRE STEP | SQUAT JUMP ON TIRE
6. SLED PUSH | SLED PULL | SLED ROTATION
FAMILY TIME
1' PLANK | 30" SIDE PLANK (L/R) THEN 30 PENGUINS |30 MOUNTAIN CLIMBERS
Week of 4.24.24: OVERALL
Extended Warm-Up 2.5':
20 - BODY SQUATS
20 - 90-90 (2:1)
20 - SIDE PLANK DRIVERS (2:1)
Stations:
90" PER STATION | SINGLE LEG LATERAL HOP
1. R 2 O'CLOCK LUNGE W/ DB PRESS L ARM | SWITCH
2. WEIGHTED BALL WINDMILL SQUAT | SL WEIGHTED BALL JUGGLE
3. TRX COSSACK SQUAT | TRX BACK STRETCH
4. L KNEEL MB WOODCHOP | R
5. L BOSU SIDESTEP UP | R
6. L HAMMER LUNGE | R
FAMILY TIME
10 OR MORE ATOMIC PUSHUP (UNTIL EVERYONE IS DONE) | 10 OR MORE THREAD THE NEEDLE (UNTIL EVERYONE IS DONE) 2:1
Week of 4.17.24: PLUNGE TO THE LUNGE
Extended Warm-Up 2.5':
20 - STANDING PIRIFORMIS STRETCH (2:1)
20 - WIDE SQUATS
20" HOLD - HAPPY BABY
Stations:
90" PER STATION | LATERAL RETURN LUNGES
1. L SIDE LUNGE W/ DB OVERHEAD HOLD | R
2. CARRYING PLATE AND SIDE LUNGE STEP
3. L 9 O'CLOCK W/ KB PRESS R ARM | R 2 O'CLOCK W/ KB PRESS L ARM
4. L TRX LUNGE | R
5. L CLOSE EYES MED BALL LUNGE W/ TORSO ROTATION | R
6. L BACK LUNGE ON BOSU | R
FAMILY TIME
OVERHEAD ROPE HOLD 1'LUNGE L THEN R
Week of 4.16.24: BAND TOGETHER
Extended Warm-Up 2.5':
20 CACTUS STRETCH
20 SIDE LYING LEG LATERAL RAISE (2:1)
20 SQUATS
Stations:
90" PER STATION | GRAPEVINE
1. DB ROW SQUAT | DB CALF RAISE W/ SHOULDER SHRUG
2. PLANK BAND PULL | SWITCH
3. BAND CLAM SHELL | SWITCH
4. MEDBALL JACKKNIFE | STANDING ROLL BALL W/ LEG ON WALL
5. BAND SQUATS | SWITCH
6. STANDING PIRIFORMIS STRETCH | STANDING HAMSTRING STRETCH
FAMILY TIME:
CRAB WALK W/ BAND RELAY
Week of 4.10.24: BAND TOGETHER
Extended Warm-Up 2.5':
20 CACTUS STRETCH
20 SIDE LYING LEG LATERAL RAISE (2:1)
20 SQUATS
Stations:
90" PER STATION | GRAPEVINE
1. DB ROW SQUAT | DB CALF RAISE W/ SHOULDER SHRUG
2. PLANK BAND PULL | SWITCH
3. BAND CLAM SHELL | SWITCH
4. MEDBALL JACKKNIFE | STANDING ROLL BALL W/ LEG ON WALL
5. BAND SQUATS | SWITCH
6. STANDING PIRIFORMIS STRETCH | STANDING HAMSTRING STRETCH
FAMILY TIME:
CRAB WALK W/ BAND RELAY
Week of 4.3.24: CHOOSE YOUR OWN ADVENTURE
Extended Warm-Up 2.5':
20 FRONT OR BACK LUNGE
20 JUMPING JACKS OR HIGH KNEES
20 PLANK SHOULDER TAPS OR TOE TAPS (2:1)
Stations:
90" PER STATION | SPRINT OR SIDE STEP
1. DB SQUAT CURL PRESS | DB LUNGE PUNCH | DB FLY-ROW
2. KB SWING | KB ROW | PLANK KB PULL
3. BOX JUMPS | LATERAL BOX JUMP | SIT TO STAND
4. BALL SLAM | LATERAL BALL SLAM | RUSSIAN TWIST W/ MEDBALL
5. JUMP ROPE | BURPEES | HIGH KNEES
6. SINGLE ROPE | DOUBLE ROPE | ROPE PUNCH
FAMILY TIME:
ANY GYM ACTIVITY
Week of 3.27.24: PULL
Extended Warm-Up 2.5':
20 SQUAT CACTUS
20 SHOULDER ROLLS
20 PLANK ROW (2:1)
Stations:
90" PER STATION | ASYM BACK PUMP
1. DB FLY | DB ROW
2. PLANK BAND PULL | SWITCH LEG
3. SLED PULL | TIRE PULL
4. HAMMER ROW | SWITCH SIDE
5. Y'S ON BOX OR BALL | I'S
FAMILY TIME
CHOOSE: ROW MACHINE, SKI MACHINE, PULL UP
Week of 3.19.24: ALL THE SINGLE LADIES (& GENTLEMEN)
Extended Warm-Up 2.5':
20" TREE POSE (2:1)
20 SINGLE JUMP SQUAT (2:1)
20 SINGLE LEG HEEL RAISE (2:1)
Stations:
90" PER STATION | SIDE LATERAL HOP
1. SINGLE LEG STAND (SLS) DB FRONTAL-LATERAL RAISE | SWITCH LEG
2. RDL W/ KB ROW | SWITCH LEG
3. TRX SL SQUAT | SWITCH LEG
4. SLS OVERHEAD MEDBALL THROW | SWITCH LEG
5. SL "X'S" | SWITCH LEG
6. SLS ON BOSU AND BICEP CURL W/ PRESS | SWITCH LEG
FAMILY TIME
TANDEM SINGLE LEG SLED PUSH | TANDEM SLS OVERHEAD HOLD OF BALL W/ ONE ARM
Week of 3.3.24: ATAC
Extended Warm-Up 2.5':
20 - BACK LUNGE (2:1)
20 - MOUNTAIN CLIMBERS (2:1)
20 - SQUATS ARMS RAISED
Stations:
12' - DO AS MANY ROUNDS AS YOU CAN
10 BURPEES | SIDE LUNGES (2:1) | MOUNTAIN CLIMBERS (3-WAY 2:1)
10 DB HALOS (2:1) | FRONTAL RAISE | LATERAL RAISE
10 BOX JUMPS | SIT TO STAND | SHOULDER TAPS W/ FEET ON BOX (2:1)
10 CURL UPS | PENGUINS | BRIDGE W/ BALL EXTENSION
FAMILY TIME
SINGLE LEG SQUAT HOLDING W/ ONE HAND BALL ON THE CENTER
Week of 3.3.24: CHOOSE YOUR OWN ADVENTURE
Extended Warm-Up 2.5':
20 - JUMPING JACKS OR HIGH KNEES
20 - PENGUINS OR SINGLE LEG RAISE (2:1 FOR BOTH)
20 - LATERAL LUNGES OR SQUATS
Stations:
90" PER STATION | HOP OR LUNGE
1. SINGLE ROPE | DOUBLE ROPE | ROPE CROSS PUNCH
2. BALL SLAM | SQUAT DRIVE BALL | LUNGE TORSO ROTATION W/ BALL
3. TRX ROW | TRX PUSHUP | TRX T
4. BURPEES | JUMP ROPE | CURL UPS
5. PUSH UP ON BOSU | TOE TAPS ON BOSU | SHOULDER TAPS ON BOSU
6. LUNGE W/ DB PRESS | BICEP CURL | TRICEP EXT
FAMILY TIME
CHOOSE YOUR OWN ADVENTURE ON GYM
WEEK OF 2.28.24: TRUE TO THE CORE
Extended Warm-Up 2.5':
4 WAY HIP ISOMETRICS (5X5")
Stations:
2' PER STATION | DOUBLE HIGH KNEE JUMP
1. DB BIRD DOG CRUNCH | HIP ROTATION W/ DB PRESS
2. BAND CRUNCH | BAND PENGUINS
3. HANG DKTC | BAND LUNGE TORSO ROTATION
4. TRX LUNGE PERPENDICULAR TO WALL
5. MED BALL WOODCHOP
FAMILY TIME
PAIR UP STRENGTH AND BAND PULL
WEEK OF 2.21.24: TWIST AND ROTATE
Extended Warm-Up 2.5':
20 BRIDGES AND REACH TO THE OPPOSITE SHOULDER (2:1)
10 WINDSHIELD WIPERS (2:1)
10 RAINBOW ROLLS (2:1)
Stations:
2' PER STATION | ARM UPWARD EXTERNAL ROTATION
1. LUNGE W/ DB PRESS W/ INTERNAL ROTATION
2. LUNGE W/ BAND ROTATION
3. KB FIGURE 8 | KB AROUND THE WAIST
4. TRX WOODCHOP
5. LUNGE W/ HAMMER UP TO THE OPPOSITE SHOULDER
FAMILY TIME
PAIR UP (HEIGHT & STRENGTH) SQUAT MB ROTATION PASS