Moxie for Life

Day 5

1) Wideout drop for 3 sets of 15 reps with 45 seconds rest

Description: stand with your feet together. Then, jump your feet out to the sides as you drop down into a full squat. Jump back up to the starting position with your feet together.

2A) Mule kick (aka hip/knee extension on low cable pulley) for 15 reps with each leg

Note: don’t rest between legs

2B) Push-up with wide hand position for 15 reps

Note: perform on your knees if needed.

Rest 45 seconds and repeat 2A-2B twice more

3A) Ab wheel for 15 reps

Note: roll forward as far as your strength allows

Rest 45 seconds

3B) Standing dumbbell external rotation for 15 reps

Note: hold your arms out to the sides with your elbows bent to 90 degrees (your forearms parallel to the ground). Externally rotate until your forearms are perpendicular to the ground.

Rest 45 seconds and repeat 3A-3B twice more

4A) Lat pulldown with palms up grip for 15 reps

Rest 45 seconds

4B) Lying dumbbell triceps extension for 15 reps

Rest 45 seonds and repeat 4A-4B twice more

5) X-band walk for 3 sets of 15 reps (with each leg) with 45 seconds rest

Wall sit: assume a narrow stance and slide down until your knee joint is approximately 120 degrees. Hold for as long as possible. Rest 90s and repeat.

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