Warm up. Be well hydrated and ready to move, we are starting with lifting today.
Part A:
2 Sets of each Group. 8-10 reps of each exercise. Start on either one.
Group 1:
Deadlifts
Back Squat
Group 2:
Fwd/Rev Lunge (8-10/side)
Step ups with knee drive
Part B: (yes, you're legs may be a little fatigued)
20 minutes: (complete one, move to the next)
Skipping x 60seconds
Run stairs with sand bag (x 2 at 88, x1 at 89) OR Sled pull (this time it's ok to go for a lighter weight)
[total reps will be about 10 of each. it's not meant to be easy]
Part C:
Reps: 10; 8; 6; 4
Olympic Bar Push (if you are advancing through this, you should be trying to pass from left to right and back again with each movement)
Med Ball Partner Pass -incorporate jump to receive and pass (or wall ball if by yourself)
Hanging Abs (scale back with Frogger or bicycle abs if needed)
Ab Ball Push ups -for extra challenge, do your pushup with a broom stick in your hands, and the stick on the ball
Supermans
Bicep Pull ups
Part D: Abs:
3 Reps of each:
Banana Rock x 30
Wide Knee Abs x 40
Well done.... stretch... quads/hams/IT band especially, the role is your friend.
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