Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am. For more info, click here.
Essentials:
A.
Mobility
Foam Roller
-Glute Right x 1min
-Glute Left x 1min
-Calf Right x 1min
-Calf Left x 1min
-Back x 2min
Seated Straddle x 2min
Pigeon R x 2min
Pigeon L x 2min
Low dragon R x 1min
Low Dragon L x 1min
B.
Yearly Benchmark Retest
RANDY
For Time:
Power Snatch x 75 reps
Fitness:
A.
Mobility
Foam Roller
-Glute Right x 1min
-Glute Left x 1min
-Calf Right x 1min
-Calf Left x 1min
-Back x 2min
Seated Straddle x 2min
Pigeon R x 2min
Pigeon L x 2min
Low dragon R x 1min
Low Dragon L x 1min
B.
Yearly Benchmark Retest
RANDY
For Time:
Power Snatch x 75 reps 75/55
Performance:
A.
Mobility
Foam Roller
-Glute Right x 1min
-Glute Left x 1min
-Calf Right x 1min
-Calf Left x 1min
-Back x 2min
Seated Straddle x 2min
Pigeon R x 2min
Pigeon L x 2min
Low dragon R x 1min
Low Dragon L x 1min
B.
Yearly Benchmark Retest
RANDY
For Time:
Power Snatch x 75 reps 75/55
Competitor Session 2:
A1.
3 Sets
Hip Thrust x 5 reps as heavy as possible
Rest 1min
A2.
3 Sets
Bendy Back Stiff Leg Deadlift x 7 reps
Rest 1min
A3.
3 Sets
Reverse Hyper x 15 reps
Rest 1min
B.
4 Sets
Parallette L-Sit Complex x 5 Complexes (Shoot to tuck+3 Leg extensions)
Rest 2min
C.
3 Sets
Seated Straddle Hip Flexor Leg Lifts x 15 reps