Warm-Up
Mobility - Glutes and Hamstrings Dynamic Flexibility Activation 3 sets of: 10 Banded Good mornings 5/5 Plank and reach to ceiling (Alt arms) 10/10 Lateral Lunges 10/10 Lying Leg Drops (Focus on low back tight to floor) Strength - Upper / Lower (20 Minutes your determine time based on the class) 4 x 6 - BB DeadLifts (Turf) 4 x 8/8 - DB Single Arm Shoulder Press (DB Rack) w/ blue pads 4 x 1-2 - Wall Walks (Black Wall) 4 x 10x10 - Side Plank w/ Row (Rig) Strength - Partner Group A - 3 sets P1 - Wall Sits P2 - Lunges to Curl the length of the turf Group B - You Go, I Go 3x Each Partner P1 - DB Farmer Walk Down & Back P2 - Plank Hold
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September 2017
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