Bonus Booty Workout

April 4, 2020 / By j0ssy
Here’s a bonus weekend workout. My favorite way to target the glutes, is to use a booty band. Don’t have one? No worries they are pretty cheap to order on Amazon, or use the link in the bio for how to make your own DIY booty band.
Slide the band right above your knees.
Do 3-6 rounds of the following, rest 30 seconds to 1 minute between exercises:
1 minute banded hip thrusts on bench. Squeeze your glutes at the top of the movement and push your knees out.
1 minute side step shuffle. Do 10 side steps right and 10 side steps left. Get in an athletic position and challenge yourself with wide steps
1 minute Back and out steps. Think 45 degree angle as you drive your leg back and to the side. Alternate 5 steps right and 5 steps left for the entire minute.
Enjoy the burn! xoxo
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Monday Home Workout

March 30, 2020 / By j0ssy

Greeting Strength Tribe! Coach Christie is excited about giving you a home workout. We appreciate everyone’s support and if you have been following along and not a member feel free to drop us a donation on paypal  jocelyn@pdxstrength.com  Have fun with this one! If you have any questions about the workout, don’t hesitate to reach out!


Complete 4-5 rounds of the following:
30 second side to sides (replace  with mtn climbers if you have to be quiet indoors)
20 weighted squats*
4 push-up row walk (scale to knee push-up)
5 weighted death angels to 5 unweighted deaths angels (scale to all unweighted)
Rest 90s between rounds
*for the squats, if you do not have weights, feel free to use any item you have on hand and hold away from your body.
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Friday Home Workout

March 27, 2020 / By j0ssy
Here is your Friday Home Workout Campers brought to you by Courtney and Steve. Let us know how this one goes! Keep checking Mindbody for live streaming workouts on Instagram and Zoom if you want to workout with a group! xoxo  Links are in the bio
5 rounds:
10 Air Squats + 400m Run (1:00 rest)
20 Air Squats + 400m Run (1:00 rest)
30 Air Squats + 400m Run (1:00 rest)
40 Air Squats + 400m Run (1:00 rest)
50 Air Squats + 400m Run (1:00 rest)
*no run 200m farmers or object carry/Row 500m/2 min jump rope
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Thursday Home Workout

March 26, 2020 / By j0ssy
The week is just flying by! Here’s your Thursday home workout! Don’t forget to supplement these Instagram workouts with the daily WODs on our website and FB – (group strength and conditioning programming)
Set your timer for 16 minutes:
20 Goblet Squats
10 Pushups
30 Prisoner Get Ups
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Wednesday Home Workout

March 25, 2020 / By j0ssy

 

 

 

Here is your Wednesday Home Workout brought to you by coach Courtney and Steve.  You should be contacted by your assigned coach by tonight. If you are a member and have not been contacted by 7 pm tonight, please hit me up at 503 680 2571.  I’m starting to get the hang of Zoom and you can start signing up for classes on your Mindbody accounts right now. We will slowly be adding more classes. Make sure to download the platform on your phone or computer so you can start streaming classes.

 

4 Rounds For Time:

40 Sit-Ups

30 step ups (box, stair (1 or 2 steps), bench, other)

20 Snatch (DB, KB or odd household object)

10 Burpee

*see videos for movement reviews

*no object for step ups do lunges

*adititonal scaling options reach out to your contact coach

 

 

https://www.instagram.com/p/B-KtTzLBgWW/?utm_source=ig_web_copy_link

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