Wk 2 – Jan. 8
Monday – Lower Mobility/Warm-Up + Fsq Int Sets + Upper/Lower ECC
Banded Russian KBS, 30 sec x 3 sets, 30 sec – https://www.youtube.com/watch?v=PN9dppWJcGQ
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Banded Bird Dog, 30 sec of slow movement/leg/arm x 2 sets, – https://www.youtube.com/watch?v=J7ph4iVY8iA
Banded Bird Dog, 30 sec of slow movement/leg/arm x 2 sets, – https://www.youtube.com/watch?v=J7ph4iVY8iA
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Lateral Medial Banded Walks – 10-15/side x 2 sets, https://www.youtube.com/watch?v=X3SNC8qkdVQ
Lateral Medial Banded Walks – 10-15/side x 2 sets, https://www.youtube.com/watch?v=X3SNC8qkdVQ
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A. Front Squat @ 20×1, 5-7 reps x 4 sets, 2-3 min b/t – all tough sets/increasing
B1. Single Arm DB Push Press @ 40×1, 6 heavy reps/arm x 3 sets, 30 sec b/t arms – 30 sec
B2. Single Arm Chinese DB Rows @ 40×1, 10 heavy reps/armx 3 sets, 30 sec b/t arms – 30 sec
B3. Barbell Good Morning @ 40×1, 10 reps x 3 sets, 30 sec
B4. DB Reverse Lunges off of 45lb plate – 16-18 alternating reps x 3 sets, 2 min b/t
C. Strict Pronated Pullups @ 40×1, 3-7 reps x 5 sets, 1-2 min b/t or Inverted Rows @ 40×1, 3-7 reps x 5 sets, 1-2 min b/t
*If there is time for C/or can be an after class option
A. Front Squat @ 20×1, 5-7 reps x 4 sets, 2-3 min b/t – all tough sets/increasing
B1. Single Arm DB Push Press @ 40×1, 6 heavy reps/arm x 3 sets, 30 sec b/t arms – 30 sec
B2. Single Arm Chinese DB Rows @ 40×1, 10 heavy reps/armx 3 sets, 30 sec b/t arms – 30 sec
B3. Barbell Good Morning @ 40×1, 10 reps x 3 sets, 30 sec
B4. DB Reverse Lunges off of 45lb plate – 16-18 alternating reps x 3 sets, 2 min b/t
C. Strict Pronated Pullups @ 40×1, 3-7 reps x 5 sets, 1-2 min b/t or Inverted Rows @ 40×1, 3-7 reps x 5 sets, 1-2 min b/t
*If there is time for C/or can be an after class option