Warm up-hip and ankle mobility
Dynamic-coach choice, make sure and include these movements 1) cossack squat kettlebell 2) Calf raises off plates Strength 1-“Time to build” ~12 minutes Reps of 5 *TAKE YOUR TIME *Focus on full reps and ROM A1) 2 KB Front squat A2) 1 arm up, 1 arm down kb carry turf and back Strength 2 “Stability creates strength” B1) Cossack Squat- body weight or light DB 10/leg work on keeping heels down B2) Push up with side plank reach 1 push up, 1 side plank on each side-10-12 per side B3) 30 seconds balance work 3-4 sets Strength 3 “Work Hard, Recover Smarter" 2 min band split stretch agains wall 10/10 empty bar dead lifts 20 Cat/Cow 20/20 hip circles (o all 4’s) 10 push ups with scapula retraction Jog 4 laps 1 min/leg pigeon pose 10/10 single leg drops with band underneath your low back:)
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September 2017
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