We have exposed many of you to some very highly technical moves over the course of your time with us.  However, I feel like we need to look back to the very beginning and really perfect our squat position.  If your squat isn't picture perfect during your warm-up, then it wont be even close during any other squat movements with weight.  Key points to remember:  Feet should be shoulder width apart (I have seen quite a few of you with your feet too close.  This will make it tough to get the depth you need since you will be hung up on your femurs).  Weight NEEDS to be on your heels.  The way to do this is to load your hips first by the first movement being your butt moving back.  This starts yours decent.  Keep your feet straight, or only about 5 degrees out.  This will keep your ankles and knees from falling inward.  Then drive your knees out, not just on your decent but when you drive out of the bottom as well.  With your knees going wide, you set up a high torque situation and this will allow you to stay tight at the bottom and give you a strong foundation to drive.  There are a tons of things to think of but the more you perfect it during the warm-up, the more perfect it will be during the workout and real life!

THE CLASSES HAVE BEEN GREAT LATELY!!!  PLEASE CONTINUE TO SIGN IN ON MINDBODY.  NOW IF YOU SIGN UP FOR A CLASS AND SHOW UP TO ANOTHER CLASS, PLEASE CANCEL YOUR OTHER REGISTRATION, OR AT LEAST TELL THE TRAINER SO THEY CAN CANCEL YOU.  KEEP UP THE GOOD WORK!!!!

FEEL THE BURN!!!

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"White HOT!"

Inferno Warm-up X3

Complete the Following:

 

3 Rounds:

     20 reps Kettle Bell Swing (53#, 35#)

     15 reps Burpees

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5 minute Rest

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5 Rounds:

     5 reps Deadlift (315#, 215#)

     10 reps Box Jumps (32", 28") Games style

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then.....

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Heavy Thrusters (off rack)

     3-3-3-3-3

*Get your heavy work in today!

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