Katragadda

No-BS "Clean & Lean" Whey Protein Nutrition Info:

Katragadda Family No-BS 1-on-4 Online Training Schedule Block:
Thursday, February 11, 2021 - Thursday, March 11, 2021:

Katragadda Home Workout for Monday, March 1, 2021: ENJOY YOUR VACATION, GUYS! SEE YOU 3/9 6:30 PM! 🙂

  • 8-Part Warm-Up:
    1. I, Y, T x 10
    2. Hip Circles x 10/ea. leg ea./direction
    3. Cat Cows x 10/ea.
    4. Scorpions x 10/ea. direction (example below):
    5. Push-Ups x 10
    6. Body Squats x 10
    7. Monster Walks KIDS W BANDS x 10 in each direction
    8. Mt. Climbers x 10 ea. leg!

1A. DB Goblet Squats:
Pramada x 10lbs x 15 reps!
Sree x 15lbs x 15 reps!

1B. DB Stiff-Leg Deadlift/Hip Hinge:
Pramada x 10lbs x 10 reps!
Sree x 15lbs x 10 reps!

This is a HIP HINGE movement that will hammer your hamstrings; practice a few reps with your hands on front of legs then STICK BUTT BACK AND DON'T ALLOW SHINS TO BREAK VERTICAL; this will put all the tension in your hams - from back of knee to just under glutes. Now SQUEEZE glutes and fire hips forward, full contraction at end, and repeat!
Now do it with a single dumbbell like my client shows here; keep shoulders square and don't allow back to bend forward, only go as far down as you can before you feel like you have to bend back to reach!

1C. Glute Bridge Marches:
Pramada x 8 reps/ea. leg!
Sree x 8 reps/ea. leg!

Exactly what it looks like; glute bridge, hold it at the top, then bring one knee up, down, then the other up, down, then reset bridge. That's 1 rep!

REST FOR 1.5 - 2 min MAX, REPEAT 3 ROUNDS, GUYS!!! 🙂

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