Wk 4 – Jan. 22
Monday – Lower Mobility/Warm-Up + Fsq Int Sets + Upper/Lower ECC
Goblet Load Duck Walk, 30 sec x 3 sets, 30 sec – people do not have to load this, they can go without weight – https://www.youtube.com/watch?v=0A8NFwP_PCQ
+
Deadbug, 75 sec unbroken x 1 set – exhale on the leg lowering
+
Glute Airplane, 75 sec/leg x 1 set – ensure knee is back – glutes are firing
A. Front Squat @ 20×1, 3 reps x 4 sets, 2-3 min b/t – increasing per set
B1. Barbell Hip Thrusts @ 40×0, 10 reps x 3 sets, 1 min
B2. Plank Walk Outs 30 sec of movement x 3 sets, 1 min – https://www.youtube.com/watch?v=nYSYZgGVETI
B3. Single Arm DB Bench Press @ 40×0, 6-9 reps/arm x 3 sets, 30 sec b/t arms, 1 min
B4. Strict Pronated Pullups, 1 min AMRAP x 3 sets, 1 min