Weekly Warm-up

Mobility: Lacrosse ball to Butt (yes...butt!) – 60-90sec/side Glute Stretch (be mindful of your knee and adjust if needed) – 60-90sec/side

2 Rounds:

  • 12 Band Squats (band just below knee)
  • 8-15 Ring Rows at controlled tempo (focus on locking shoulder blades back and down)
  • 10 Walking Lunges with Hands overhead (straight back leg like the split squat)
  • 15 External Rotations with Band (elbows locked at sides) controlled tempo
  • Part 1:

    A1. Split Squats 4 x 6-8 [3010] – rest 60secs A2. Romanian Deadlift 4 x 6-8 [40x0] – rest 30secs A3. Dips 4 x 6-8 – rest 60sec

    Part 2:

    Tabata! 8 Intervals of Wall Ball 8 Intervals of Ground to Overhead

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