This post originally appeared on Instagram (@megdouty).

This workout was filmed a few days ago, but I thought I would share with it with you all in case you have access to some weights at home. Please keep in mind, this workout is advanced so if you are not experienced in the gym, please do not try the movements in the video. Below, I will offer some modifications and ideas in case you do not have any access to equipment at home.⁣
⁣
Thanks to coach Jay Dyer (@coachjaydyer on Instagram) for the workout!⁣

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

This workout was filmed a few days ago, but I thought I would share with it with you all in case you have access to some weights at home. Please keep in mind, this workout is so if you are not experienced in the gym, please do not try the movements in the video. Below, I will offer some modifications and ideas in case you do not have any access to equipment at home.⁣ ⁣ Thanks @coachjaydyer for the workout!⁣ ⁣ Warm-Up⁣ 2 Rounds ⁣ (If you do not have a resistance band try looking in your garage for a bungee cord that wraps around your ankles but is not too snug or challenging)⁣ ⁣ 3-4 rounds:⁣ (Mod: DB Snatches, or use a water jug if no weights are available)⁣⁣ (Mod: Body Weight Box Jumps, use steps at home, if you are unable to jump, perform step ups)⁣ ⁣ ⁣ (Mod: Do Not Alternate, use water jugs if no weights are available to you)⁣ (Mod: Use Band, Renegade Row if no pull-up bar or band, use water jug to row if no weights are available) ⁣ ⁣ (Mod: Plank Hold)⁣ (Mod: Use a bench instead of TRX or side plank on the ground and raise your top leg)⁣ ⁣ (Mod: Physio Ball Curls, if no ball- put a towel on your wood or tile floor, lay on your back with your heels rested on the towel. Once in this position, go into a bridge and push your heels forward in front of you and then slide heels back into bridge position)⁣ ⁣ Please tag me in any videos you create while doing some of this workout! ⁣ ⁣ If you would like me to film modifications on any movement, feel free to message me!⁣ ⁣ Good luck and ⁣ . . . #lacrosse #usa #fitness #fitnessmotivation #fit #teamusa #fitnessmotivation #throwbackthursday #lacrossehighlights #motivation

A post shared by Megan Douty (@megdouty) on Mar 17, 2020 at 12:53pm PDT

Warm-Up⁣
Two Rounds

15 Reps of Resisted Jab Steps⁣

If you do not have a resistance band, try looking in your garage for a bungee cord that wraps around your ankles but is not too snug or challenging.

Workout
Three-Four Rounds

⁣8 Landmine Rotational Snatches Each Arm

Modification: Dumbbell snatches, or use a water jug if no weights are available.

8 Weighted Box Jumps

Modification: Body weight box jumps, use steps at home. If you are unable to jump, perform step-ups.

8 Alternating Incline Bench Press
⁣
Modification: Do not alternate. Use water jugs if no weights are available to you.

8-10 Pullups

Modification: Use band. Renegade Row if no pull-up bar or band. Use water jug to row if no weights are available.

10-yard Lateral Bear Crawl

Go there and back. Modification: Plank hold.

6 TRX Adduction

Modification: Use a bench instead of TRX or side plank on the ground and raise your top leg.

6 Nordic Curls

Modification: Physio Ball Curls. If you don't have a ball, put a towel on your wood or tile floor and lay on your back with your heels rested on the towel. Once in this position, go into a bridge and push your heels forward in front of you. Then slide heels back into bridge position.
⁣
Please tag me (@megdouty) in any videos you create while doing some of this workout! ⁣
⁣
If you would like me to film modifications on any movement, feel free to message me!⁣
⁣
Good luck and stay motivated!