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BTC’s full gym/core session with Gwen Jorgensen and Colleen Quigley

Published on Tue, Jul 9th 2019 Sports Rectangular HD

Hello everyone, my teammate Colleen Quigley and I are excited to walk you through our entire gym routine. Let us know if you like this long style video.

Walking drills: (5 each! Shouldn’t take more than 10 minutes!)
1:00 High knee pull/heel to butt
2:00 Pigeon
3:15 Walking T spine
4:44 Walking warrior (half lunge forward with arm up)
6:20 One toe up and reach down
6:50 Walking IT band stretch
8:40 The side to side lunge/adductor stretch
10:50 Walking T
12:20 Side to Side
13:40 Hammy kicks (Frankenstein)
14:10 Hammy kicks but at an angle
14:50 Hammy stretch with feet straight, out, in
15:50 Inchworms.

Balance with Kettlebell.
17:45 Grab a kettlebell, stand on one foot, and pass kettlebell around your hips in circular pattern, passing between hands. 10 x clockwise and 10 x counterclockwise. One time each leg.

20:30 Then with a partner, stand on one leg about 6 feet apart, and using a yoga rope or cord, play tug of war trying to get your partner to lose balance. Go about 1 min each leg

23:40 Then with KB again, but this time a higher weight one than normal - about 20-25 lbs for the women, 30-35 for the guys, hold weight at your side and stay nice and tall, and do 10 alternating marches, both sides.

Core
27:30 Grab a 4-ish lb med ball, get in push-up position with both hands on the ball, and hold 10 sec and then go through all our movements patterns.

29:00 Then flip on your back and put med ball or object between knees (which are at 90 deg) with neck/upper back gently curled
up, and do 3 reps each of our movement patterns (side to side, circle left/right, figure 8, out and in, out and in diagonally).

30:15 Flip back over and get in push up position with ball under one hand, and pass ball back and forth 10 times.

30:50 Flip back over and repeat the series on your back except with knees further out.

31:50 Flip back over and get in push up position, and add a push-up every time you pass ball back and forth. 10 TOTAL pushups. So you’re only passing back and forth 5 times.

32:20 ONE round of:
32:20 1) Plank on Swiss ball, bring knee into ball 10x each leg
33:40 2) On a Swiss ball in plank position, Russian twist with heave med ball
35:20 3) Also on Swiss ball, with back on the ball have a partner (or me) throw med ball over head and you launch it back. 10x

36:40 Upper Body
37:30 Suitcase carry, use 5 lbs more weight than usual, BUT we’re going 60 sec each side.
39:40 Waiter walk, use heavier than normal, BUT 60 sec each side.
42:20 Walking Halos, 15 circles over head at eyebrow level, clockwise and counterclockwise
43:29 Walking shoulder press 2x 5 each arm
45:55 Standing Big Circle Halos, 10 x direction

47:30 Circuits
ONE set, EXCEPT repeat half lunge row and KB swings. Repeat after whole circuit.
47:30 1) Deep squats, 5 x
48:35 2) Windmill with kettlebell, 10 x each side
49:45 3) Deep squat with movements 5 x each - curls, heartbeats, bootstrappers, then RDL and stretch.
52:00 4) Half lunge row with kettlebell, 10 x each side
53:45 5) Kettlebell swings, 20 x . Women use 20-25 lbs, Guys 30-35 lbs
55:15 6) Reach lunges, 8 times each leg.
56:50 REPEAT Half lunge row with kettlebell, 10 x each side
57:50 REPEAT Kettlebell swings, 20 x . Women use 20-25 lbs, Guys 30-35 lbs
59:00 7) One set of leg series: 10 reps of each exercise (body squat, standing lunge, standing lunge with hop, skaters, jump squat)


Video By Talbot Cox Media