Get Elevated Workout

Warm up

3 rounds

:25 side lunges

:25 toe walk

3 rounds

:25 good mornings

:25 heel walk

3 rounds

:25 spider man lunges

:25 cobra & downward dog stretch

3 rounds

:25 squat to hip rotation

:25 high plank

250 m row

Workout

4 rounds

- 15 abductions (lateral band walk)

- 15 db stiff leg (light to moderate)

4 rounds

- 15 seated row

- 15 heel elevated squat pulse

- 15 calf raise

4 rounds

- 15 lat pull down

- 15 heel elevated squat w/db in each arm

- 15 plate calf raise pulse

4 rounds

- 12 single arm staggered stiff leg deadlifts (each side)

- 12 heel elevated goblet squats

1000 m row

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552

Free Online Self Defense Course 

Sample of Simulated attack 

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