KR – Foundation Workout 2

Circuit x 2
LLT
LLT – KR – ViPR Squat with Forward Lunge & Reach
reps 12
weight_kgs 6 Kg
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 12 6 Kg kgs Controlled 15 Sec (h:m:s)
2 12 6 Kg kgs Controlled 15 Sec (h:m:s)
LMT
LLT – KR – ViPR lateral lunge with Cross Body Reach
reps 6 - 8 Each Side
weight_kgs 6Kg
Tempo Good Rhythm
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6 - 8 Each Side 6Kg kgs Good Rhythm 15 Sec (h:m:s)
2 6 - 8 Each Side 6Kg kgs Good Rhythm 15 Sec (h:m:s)

Move ViPR across the Body using opposite hand over and cross Body.

LLT
LLT – KR – Squat with Dumbbell Curl overhead press
reps 10
weight_lbs 2 x 10lb DBells
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 10 2 X 10lb DBells lbs Controlled 15 Sec (h:m:s)
2 10 2 X 10lb DBells lbs Controlled 15 Sec (h:m:s)
LLT
LLT – KR – Cable Hip Thruster with Rope
reps 12
weight_lbs 12.5lb
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 12 12.5lb lbs Controlled 15 Sec (h:m:s)
2 12 12.5lb lbs Controlled 15 Sec (h:m:s)

Cybex Cable Machine
Height #19 (Low)
Pulley #5
Tilt hips back and thrust with long arms

LLT
LLT – KR – High Kneeling lat pulldown with Ezy Bar
reps 12
weight_lbs 40lb
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 12 40lb lbs Controlled 15 Sec (h:m:s)
2 12 40lb lbs Controlled 15 Sec (h:m:s)

Life fitness Cable Machine
height #1
Bar - Ezy Bar hands wide

LLT
LLt _ KR – Single Arm Kettlebell Row
reps 12 Each Side
weight_lbs 8Kg Kettle Bell
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 12 Each Side 8Kg Kettle Bell lbs Controlled 15 Sec (h:m:s)
2 12 Each Side 8Kg Kettle Bell lbs Controlled 15 Sec (h:m:s)
LLT
LLT- KR – Lying Cable with Rope Deadbug
reps 12
weight_lbs 20lb
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 12 20lb lbs Controlled 15 Sec (h:m:s)
2 12 20lb lbs Controlled 15 Sec (h:m:s)

Cybex Cable Machine
Height #1
Pulley #2
Rope
Head towards the cable machine