Wednesday, February 1st 2017

Warm-Up/Movement Prep:

20m Walking Lunges

20m Overhead Dumbbell Walking Lunges

10m High Knee Pull to T-Hamstring Stretch

10m Elbow to Instep

Lateral Squats x 5 p/side

Single-Leg Lowering x 5 p/side

Single-Leg Glute Bridge x 5 p/side

KB Single-Leg Deadlift (contralateral) – 2 x 4 p/leg

 

Strength:

Single-Leg Deadlift-

2 x 8 p/leg @ #45/33

2 x 6 p/leg @ #75-95/53-73

4 x 4 p/leg @ #115-135/83-103

 

Conditioning:

Every 30 seconds for 10 minutes:

1st 30 seconds: 7 x Kettlebell Swings – 24kg/16kg

2nd 30 seconds: 8 x Step-Ups on 20” Box (4 p/leg)