July workout game plan

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July Workout Game Plan
For the month of July our muscle group pairings will be legs/chest and shoulders/back. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! In July we will regroup from June’s time under tension (3 exercises in a row per muscle group) and will be moving back to one exercise in a row per muscle group. After working our way up in recent months, moving back to one should allow us to increase weight as we begin to increase time under tension again.
New July Exercise/Warmup Additions!
Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of July we will be adding two new warmup exercises and one new workout exercise.
Single Arm Rubber band Straight Arm Pulldown

  • In the past, our most effective lat muscle workout was the dumbbell pullover. We are now adding to that! The single arm pulldown will be performed from the RIP 60 bars, with rubber bands attached above you. In this exercise, you will grab a handle, extend the arm outward and above your head, and then keeping the arm straight you will pull downward creating a half circle from above your head down to your waist. The tension in the bands will really make those lat muscles work!

Pigeon Stretch with Quad Stretch

  • One of the best leg stretches we have is the pigeon stretch. We will be hitting even more of the legs when we add the quad stretch! While tucking that heel into your groin area, instead of extending the other leg out behind you, you will grab your back foot and bring it up toward your back. This will not only work the opposite leg that’s bent, but now also the other leg as well.

Wide Legs Hamstring Stretch
Similar to past stretches, in this exercise we will take a wide stance and bend at the hips, activating our hamstrings. However, rather than focusing on both at the same time, we will reach to the right side first, then the left, giving special attention to each hamstring!