Tuesday 3.16.21

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:

– 5 Banded Bird Dog each

– 7 Banded Goodmorning

– 9 Banded X-Walk each

A.

Front Box Squat

10-8-6-4-2+

OT2:15M

– Goal: build to a heavy 2+ with a parallel box and a normal squat stance.

B.

RDL

4 x 10

OT2M

C.

Forward + Reverse Lunge

1/3 x 8 each. 

OT2M

– 1 warm-up set, 3 working sets at the same weight

– forward + reverse = 1 rep

D.

Hollow Rocks

4 x 25

OT1:30

E. (Finisher after class)

Foam Roll Lateral Hip x 60s each side- Active Straight Leg Raises x 60s each