Tuesday, December 15th 2015

Tuesday, December 15th 2015

 

Warm-Up:

Wall Squat – 2 x 5

Squat – 1 x 10

Lunge x 20m

DB Suitcase Lunge x 20m

 

Mini Band Lateral Walk w/ Bent Legs – 20m

Mini Band Lateral Walk w/ Straight Legs - 20m

 

Movement Prep:

Box Squat Jumps – 5 x 3 @ 20' Box. Land softly with straight legs if possible

 

Strength:

Jump Squats – 8 x 3. Use 75/45 or 25% of Back Squat 1RM. 2 second pause in the bottom position to dissipate any gathered momentum. Must be able to move quickly.

 

DB Split Squat w/ rear foot elevated – 3 x 8 p/ leg

 

Conditioning:

10 x 100m Row Sprints – Rest 1:00 between rounds. Complete sprints as fast as humanely possible. Intensity must be there for this workout to be effective.

 

Supplemental:

Banded Hip Flexor Stretch – 2:00 each leg.