Weekly Warm-up Lacrosse Ball – side of pelvis – 2min/side Hip Capsule Stretch – 2min/side

2 Rounds:

  • 12 Band Walks/side
  • 8-15 Push Ups (controlled tempo)
  • 15-20 Poliquin Step-ups (controlled tempo)
  • 8-15 Ring Dips (controlled tempo)

Part 1:

A1. Find 6RM Seated Dumbbell Press

B1. Split Squats 4 x 6-8 [3010] - rest 60sec B2. Good Mornings 4 x 8-10 [4010] - rest 60sec B3. Bent Over Lateral Raise 3 x 12-15 [3010] - rest 60sec

Part 2:

2 Rounds for Max Reps of:

  • 2mins Max Kettlebell Swings
  • 1min Rest
  • 1min Max Box Jumps
  • 1min Rest

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