Ever wondered what Angela's notes look like when she's creating her Strength sessions? Check them out below!





Strength #60: Me Without You


Before u (warm up)

Intro: 2 deep breaths

Verse: step touch rt/ Lt (8)

Chorus: a. (Before u) 16 cougar lunges

               b. (Youuuu) staccato squats, lift slowly, 2 regular squats (2)

Bridge: travel squats, two high knees, two slow kick backs (4)

Chorus: a.

               b.

Break: flat back Rt/Lt

Bridge: 5 ( last one is right)

Break: flat back fwd


Don’t worry about me (leg track)

Verse: a. single leg squat, lunge (8)

            b. Alt. 2 pulse lunges (4)

            c. 2 count hold lunge, swing leg to squat hold for 2 (2)

Chorus: 8 double squat pulse, heel raise (2)/ feet together at end rt/ Lt

Verse: a, c (Lt)

Chorus:

Bridge: Rt side lunge pulse with runner arms (16)

Verse: hold squat

Chorus:

Bridge:


The other side (open leg + biceps+ shoulders )

Intro: pick up dumbbells

Verse: curtsy, developé with bicep curls (12)

Chorus: straight leg kicks to side with hammer curls

Bridge: plié with upright rows

Verse:

Chorus:

Bridge:

Verse: Rt 4/Lt 4

Chorus: 4/4

Bridge:


Me without you (back, hamstrings and triceps)

Verse: a. Two count reverse flye in split stance (8)

            b. Closed legged squat hold with tricep kicks (8)

Chorus: low row to tricep kick tricep (4)

Reset

Verse: a,b Lt

Chorus:

Break: in closed legged squat slow lift straight arms triceps

Verse: b.

Chorus: 2 Rt/2Lt


Worry about me (plank push ups)

Intro: open up the mat

Chorus: 2 count push ups (8)

Verse: a. Spinal extensions with lat pulls

            b. Supergirl

Chorus:

Bridge: 8 fast mountain climbers

Verse: a.

            b.

Chorus:

Bridge:

Pick up mat


Don’t slack (metabolic cardio)

Verse: a. Double squat with rainbow arms

             b.High knees

Chorus: a. side weaves to scissors (4)

Verse: a.

            b.

Chorus:

Verse: a. Catch breath first

            b.

Bridge: jacks

Chorus:


No judgement (chest + glutes + lats)

Open mat

Verse: a. (Start up) lat pull with bridge (8)

Chorus: active bridge (optional clamshell)  with chest flye

Bridge: heel raises in bridge

Verse: a.

            b. Walk outs for 4

Chorus:

Bridge:

Verse:

Chorus:

Bridge: 2x


Say so (abs + core)

Chorus: 4 oblique, leg extension

Verse: a. 4 pulses, two crunches

            b. QL crunches

Chorus: 8

Verse: a. 8

Chorus:

Verse: b

Bridge: side plank rt/ center/ Lt


Old me (cool down)

Chorus: quadruped cat cow,

Verse: lift arm stretch chest Rt/Lt, down dog

Chorus: stretch series b

Verse: quad stretch Rt/ Lt bicep

Chorus: Lt

Verse: round out back, open chest

Chorus: flat back, side lunge



AG FITNESS

72 Portsmouth Ave, Stratham, NH 03885

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