Pre-hab.
Warm up.
3 Rounds.
Box Jumps x 10
Squats x 6-10
Pop Push ups x 10 OR Archer Pushups x 10
Pull Ups x 10
----------------------
Down the Rack x 2.
----------------------
Set a timer for 30 seconds of work with a 10 second transition. Repeat this entire set four times.
Jump Rope (x 30s)
Wall Sit Stick Up (x 30s)
Burpee (x 30s)
Good Morning(x 30s)
Get Up(x 30s)
DB Bent Over Row(x 30s)
{more embedded videos are after the core, or click the links above}
----------------------
Core:
Low plank with rotation
High Oblique Plank with leg tuck
High Low Plank Drill
Around the world
Hanging tow to bar
Jump Tucks
Windmill
Cable Chop
Sit up with Trunk rotation
Stability ball Iso Tuck
Video References:
No comments:
Post a Comment