Wk 3 – Jan. 15
Monday – Lower Mobility/Warm-Up + Fsq Int Sets + Upper/Lower ECC
Banded Bird Dog 45 sec of movement/side/arm x 1 set
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Anti-Rotational Deadbug, 45 sec/side x 1 set
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Goblet Loaded Lateral Banded Walk – 15-20 steps/side x 1 set
Goblet Loaded Lateral Banded Walk – 15-20 steps/side x 1 set
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Glute Airplane 60 sec/leg x 1 set
Glute Airplane 60 sec/leg x 1 set
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A. Front Squat @ 20×1, 4 reps x 4 sets, 2-3 min b/t
B1. Double KB Front Rack Lunge with Half-Kneeling Single Arm KB Press, 5 reps/side/arm x 3 sets, 30 sec – no rest b/t sides do the KB Press @ 40×0—
A. Front Squat @ 20×1, 4 reps x 4 sets, 2-3 min b/t
B1. Double KB Front Rack Lunge with Half-Kneeling Single Arm KB Press, 5 reps/side/arm x 3 sets, 30 sec – no rest b/t sides do the KB Press @ 40×0—
B2. Pendlay Rows @ 40×1, 8-12 reps x 3 sets, 30 sec
B3. Sumo Stance Barbell Good Morning @ 40×1, 10 reps x 3 sets, 30 sec
B4. DB Floor Press with Glute Bridge @ 40×0, 8-12 reps x 3 sets, 2 min –
B3. Sumo Stance Barbell Good Morning @ 40×1, 10 reps x 3 sets, 30 sec
B4. DB Floor Press with Glute Bridge @ 40×0, 8-12 reps x 3 sets, 2 min –