Prep
Equipment required: Foam roller, blue/red bands
1) Oscillatory Foam Roll each Adductor x 60s each
2) Rock Back Adductor Stretch x 60s each
3) Band Chicken Wing Stretch x 60s each
4) 3 Rounds:
– 9 Banded X-Walk each
A.
10-8-6-4-2+
OT2:15M
– Goal: build to a heavy 2+ with a parallel box and a normal squat stance.
B.
4 x 10
OT2M
C.
1/3 x 8 each.
OT2M
– 1 warm-up set, 3 working sets at the same weight
– forward + reverse = 1 rep
D.
4 x 25
OT1:30
E. (Finisher after class)
– Foam Roll Lateral Hip x 60s each side- Active Straight Leg Raises x 60s each