Our Recent Posts

Tags

No tags yet.

04.13.2020

WARM-UP

1) 400m Run or 500m Row

2) Foam Roll (10 passes per area)

3) Alternating Bird Dogs, 10 reps R/L

4) Glute Bridge, 10 reps

5) Single Leg RDL, 10 reps R/L

ACTIVE MOBILITY

1) High Glute Smash

2) Hip Flexor Smash

3) Frog Stretch

4) Couch Stretch

STRENGTH: Choose 1 of the following, based on the equipment you have available:

STRENGTH A: Back Squat, 3 x 7 sets @ 65/70/75/80/85% for remaining sets

STRENGTH B: Double DB Rear Elevated Split Squat, 10 reps R/L x 4 sets

WOD: Tabata Day (20s On/10s Off – 8X’s)

  • Goblet Squat (kettlebell – AHAP)

  • Push-Ups

  • Sit-Ups

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: Turkish Get-Ups, 20 reps R/L

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)