Mi-Strength

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:)