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Day 23 | 28 Straight

March 22, 2019

Movement Day 23

 

Time flying ya. It is day 23 (I couldn't help but to put a Michael Jordan reference somewhere in here) which means we are a few days away until the finish line... Day 28. Let's get it! 

Warm Up & Stretch

 

Perform three sets of the following. Perform 1.b directly after 1.a. then rest up to one minute

 

Exercise 1.a: 6-10 (5:1 Cadence) Squats

**take 5 seconds to descend in the squat instead of the 3 seconds shown in the video

**descend squat onto a chair, bench or box to limit depth if necessary to protect knees

How to Video >

Exercise 1.b: 20-24 Plank to Pushups

**switch leading hand halfway through each set

**use knees if necessary

How to Video >

 

 

Perform three sets of the following. Perform 2.b directly after 2.a. then rest one minute

 

Exercise 2.a: 16-24 pairs Lateral Bounds

How to Video >

Exercise 2.b: 16-24 Airplane Banks

How to Video >

 

 

Finisher: Perform four sets of quick Jumping Jacks, resting 20 seconds (or as needed) between each set.

Rep scheme: 60 rep, 50 reps, 40 reps, 30 reps

 

Cool Down & stretch

Feel free to shoot me a message and let me know how you're doing. Having someone to report to helps to maintain accountability and I am happy to help in that regard. 

 

Should you wish to post about your experience on Instagram please tag me @gfs.personaltraining and use the hashtag #28straightgfs

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