Katragadda Family

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

Katragadda Family No-BS 1-on-4 Online Training Schedule Block:
Thursday, April 15, 2021 - Thursday, May 13, 2021:

Katragadda Home Workout for
Thursday, May 6, 2021:
See you guys for 6:30 PM! 🙂

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BODYWEIGHT Conditioning Circuit
FOCUS on tempo, guys! 🙂

1. Google = Metronome
2. Set to 60 BPM!
3. 3 Rounds today!

5 mobility moves back-to-back ONCE NO METRONOME, OWN PACE!!!
THEN CIRCUIT BELOW WITH METRONOME SET TO 60 BPM!
UP/DOWN, IN/OUT on each click; stay with it! 🙂
Rests are 1 mins MAX!
See if you can hit 3 passes, guys!

1A. Cat-Camels x 10/ea. Direction!

1B. Hip Hydrants x 10/ea. Side!

1C. NEW Shoulder Stretch x 10 Reps/ea. Side!

1. Pick a side, knees tucked at 90 degrees like you see her doing!
2. Hands stacked like she has here, slowly OPEN torso while keeping hips and knees DOWN
3. See if you're able to fully open and touch back of hand to floor!
Go for 10 reps each side but STOP if any pain at all!

Similar idea but a less intense variation should you hit a snag somewhere!

1D. Periformis Stretch x 30 Seconds/ea. Side!

NOTE: DO NOT BOUNCE BACK AND FORTH LIKE THE ANIMATION! JUST HOLD "THE TOP" OF THE STRETCH WHERE YOUR KNEES ARE CLOSEST TO CHEST, YOU'LL FEEL STRETCH RIGHT ON HIP/SIDE OF GLUTE!

REST for 60 seconds guys, THEN start the circuit below with METRONOME SET TO 60BPM!! See if you can hit 3 passes! 🙂

REST 60 SEC, THEN 60 BPM @ 1/1 ALL!

1A. Seated Hip Abductions x 10/ea. Direction!

1B. Russian Twists x 10/ea. side!

1C. Touchdowns x 10 Up/Down reps!
PRAMADA = Boxer Shuffle until everyone finishes their reps!

1D. Knee-Tap Plank x 10 taps each knee!

REST FOR 1 min MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY, GUYS! 🙂

1A. DB Goblet Squats x 12 reps!

1B. Dumbbell Bent Over Row:
Sree x 15 reps!
Pramada & Kids x 10 reps!

1C. Push-Ups: Sree x 12
Knee Push-Ups: Pramada & Kids x 8!

1D. Dumbbell Shoulder Presses:
Sree = x 15 reps!
Pramada & Kids = x 10 reps!

**30 Degrees keeps shoulders safe when loading weights going up and down, forward and back; same exact form as push-ups, rows, and pull-ups!**

**If you feel you have to struggle and use your back and knees to get the weight up - STOP, you're done! Let me know what rep that occurs at, if at all!**

1E. Russian Twists x 12 clicks each side!

REST FOR 2 min MAX, REPEAT AGAIN FOR 3 TOTAL ROUNDS TODAY, GUYS! 🙂

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