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Sun Sets on the West (wk4 #3)

Warm up 3 rounds :25 straight arm lat pulldown (very light weight) :25 db front raises (very light) 3 rounds :25 shoulder passes with pvc...

‘Sugar Baby Gone Wrong’

Story 1 - A woman was arrested after being accused of trashing a man's home, stealing a bunch of items, and dumping laundry detergent on...

'Human Pulley System' (wk3 #3)

Warm up 3 rounds :25 straight arm lat pulldown (very light weight) :25 db front raises (very light) 3 rounds :25 shoulder passes with pvc...

'Beast Tamer' (wk3 #2)

3 rounds :25 duck walks :25 toe walks 3 rounds :25 frankensteins :25 bodyweight lunges 3 rounds :25 lateral walk with band :25 inchworm...

'Latitude' (wk2 #3)

Warm up 3 rounds 12 straight arm lat pull downs (light) 12 upright db row (very very light) 3 rounds 12 db lat pull overs (laying on...

'Healthy Hot Cake Workout' (wk2 #2)

Warm up 3 rounds (put band on above knees) 12 good mornings (feet shoulder width apart) 12 lateral steps w/half squat (feet no closer...

"Keep the Ball Rolling" (Wk 2 #1)

Warm up 3 rounds 5 pvc shoulder pass throughs 10 band pull aparts 3 rounds 12 pvc wide arm behind the head shoulder press 12 banded chest...

‘Lat Atlas’ (wk 1 #3)

Warm up 3 rounds 12 straight arm lat pull downs (light) 12 upright db row (very very light) 3 rounds 12 db lat pull overs (laying on...

Self Defense agendas for women by age!

Of course, a bunch of this stuff overlap but it is fun to break things down by age 👧 For Girls (Ages 5-11) Encourage basic awareness and...

‘2024 Initial Push!’ (Wk 1 Day 1)

Warm up 3 rounds 5 pvc shoulder pass throughs 10 band pull aparts 3 rounds 12 pvc wide arm behind the head shoulder press 12 banded chest...

‘Silverback’

Warm up 3 rounds of :20s work 10s rest Straight arm lat pull down Bird dog Windmills Froggers Db front raises (light) Workout 5 exercises...

Fighting From the Ground

Fighting From the Ground When an attacker is on top of you https://www.tiktok.com/t/ZT85BybT5/ Upcoming Seminars

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