Thursday, October 2016

Warm-Up:

Mini Band Hip Activation-

Squats w/ Hands Raised x 10

Clamshells x 10

Bent Leg Lateral Walk x 20m

Straight Leg Lateral Walk x 20m

 

Movement Prep:

Cat/Cow Pose x 10

Downward Dog Pose x 1:00

 

Strength:

4 Sets Each, Rest :30-1:00 between stations

Jefferson Curl x 4 Reps – Start w/ light, empty barbell.  Add light weight if desired

Prone Knee Tuck x 10 Reps

Side Plank w/ Leg Lift x :30 p/side

 

Conditioning:

5 Rounds of:

Sprint 200m on Rower

:60 FLR on Rings