Basic Prehab/Activation
90/90 Hipswitch
10 Cat cows
10 Firehydrants
10 Pike Calf raises
5 Seal to Downdog
30 Sec Wall sit hold
Dynamic:
1 Round
20 Lateral hops side to side
10 Airsquats
10 Body weight Reverse lunges
1 min plank hold
Strength: Day 2 (LEGS) 3 Sets (10 min cap)
20 Alternating Goblet lunges (24/16kg)
15/side single kb Calf raises
30 Fast tibialis Raises
Conditioning
6 Sets 30 sec on 30 sec off
Calorie Bike
Rest 3 min after 8 sets
Amrap 10min
30 In and out plate hops
12 Kettlebell Deadlits (24/16kg)
12 Kettlebell Swings
12 Jumping Airsquats
Σχόλια