Warmup
- 4 Sets NFT
- 6 Single Arm KB Bottoms Up Z Press/arm
- 6 Dumbbell Suitcase Cyclist Squats @ 4111
- 20 Plank Psoas March (10/leg)
+ Scapular Positional Strength and Active Mobility Work
- Standing Controlled Articular Rotations x 6/arm (10sec to complete one rotation) x 2 set/each arm
- *Hold tension throughout the body and try to inrease range each rotation
- Single Arm KB Bottoms Up Z Press https://youtu.be/XFxoHtiGZtw
- Dumbbell Suitcase Cyclist Squat https://youtu.be/l4209PirJ3A
- Plank Psoas March https://youtu.be/9RVql3EcfUk
- Standing Controlled Articular Rotations (CARs) https://youtu.be/zd1UTbVGvuA
A) Back Squat
30X1; 2 Reps Every 3:30 x 4 sets *Building from last week’s loads
Demo video https://youtu.be/Rvy12jFLBFo
B1) Kettlebell Rack Reverse Lunge to Knee Lift
20X1 x 4-6/leg; rest 60sec x 3
Demo video https://youtu.be/wLckkq9Jx44
B2) Dual KB Elevator Strict Press
4-6reps (1sec pause at each of 3 positions); rest 60sec x 3
Demo video https://youtu.be/fJGO4YmFjfk
C) 6mins Continuous Effort
- 1-2-3-4-5-6-7-8….continuing adding 1 rep per round
- Strict Ring Pull Ups
- *15sec Ring Dip Support between every set of pull ups
- Semi Supinated Strict Ring Pull Up https://youtu.be/cLqkGqiva1M
- Ring Support Hold https://youtu.be/kONbxg4kzkE
D) 3 Sets @ Tough Effort
- 15 Toes to Bar
- 15 Dumbbell Front Squats 60/40lbs
- 15 Strict Dips
- Assault Bike 1k/800m
- rest walk 3mins between sets
- *Adjust the suggested loads as needed for you.
- *Strict Dips can be scale back to Ring Push Ups
- *Toes to bar can be performed on rings for a slight scaling option
- Dumbbell Front Squats https://youtu.be/rotBMUQHdZk
- Strict Bar Dip https://youtu.be/JR0PUrVAFyA
- Assault Bike https://youtu.be/YAehhfg3DD8
- Kipping Toes To Rings https://youtu.be/fXmLgN7r95c
- Kipping Toes to Bar https://youtu.be/7HZukFecYrM
- Ring Push Up https://youtu.be/ftHel6bBnFM
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