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Spinal Flow Seven (SF7)

SF7 weeks 1-4(ish) 

 

How this

flow works

Level 1

Level 2

Level 3

DAY 1

Lunges L1

Goal: 25-50 reps in 3 min.

Lunges L2

Goal: 25-100 reps in 3 min

Lunges L3

Goal: 25-200 reps in 3 min

DAY 2

PushUps L1

Goal: 25-50 reps in 2 min.

PushUps L2

Goal: 25-50 reps in 2 min

PushUps L3

Goal: 25-100 reps in 2 min

DAY 3

LoBris L1

Goal: 25-50 reps in 2 min.

LoBris L2

Goal: 25-50 reps in 3 min

LoBris L3

Goal: 25-100 reps in 4 min