Month: October 2017

Wednesday, 110117

  Prep 3-4 mins rolling out lower body Lying glute crossover  :30 sec **each **https://www.youtube.com/watch?v=EDkAaOvLSlA # Activation 10 banded goodmorings 10 seated leg extensions 10 alt step ups x2 # Warm-up 2 Rounds 300m row 5 burpees stepping down & up 15 cal bike 5 burpees stepping down & up – 2 Rounds 9 Russian …

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Tuesday, 103117

  Prep 3 mins rolling out upper thoracic 2 mins rolling out lats 2 mins rolling out chest **lightly # Activation 10 quadrupeds **each 10 vertical serratus punches w/foam roller 10 push-up scap retractions **https://www.youtube.com/watch?v=MFaZPiOu6gE 10 light weight lying single arm serrates punches # Warm-up 3 Rounds 1 min bike intervals :15 sec easy:15 sec …

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Monday, 103017

  Activation 15 lying single banded hip flexor pulls 15 banded DLs 12 alt banded side steps 12 quarter v-ups # Warm-up 250m row @2:05/@2:20 pace Directly into, 500m row **10 easy pulls + 5 hard pulls – 2 Rounds 5 inch worms 10 lunges elbow to the floor 15 jumping jacks 10 Russian KB …

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Saturday, 102817

  Prep 2 mins rolling out glutes 2 mins rolling out hamstrings **lightly 2 mins rolling out lats (close to arm pit) # Activation 15 Leg ext **https://www.youtube.com/watch?v=aKAN9DFl3qE 12 alt step ups **20’’ box 9 kang squats 6 lateral lunges **each :30 sec wall squat x2 # Warm-up 3 Rounds 20 DUs 8 single arm …

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  Prep 3 mins rolling out upper thoracic 2 mins rolling out lower back **lightly 1 min rolling out chest **light :30/:30 # Activation 12 Banded DLs **https://www.youtube.com/watch?v=SIsWeWNtEkY 12 Banded upright pulls **wrist no higher than chest height 24 alt banded side steps 10 plate bent over reverse flies 10 plate side raises @full range …

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Thursday, 102617

Recovery Day  10 min row 2:05/2:15 Into  10 min bike :30 @80% :30 easy  Into 20 min bike flush. Every 2 min get off and perform 30′ of 1 dynamic movement that you need further mobility with  + 10-15 min of static atetching and focuses foam rolling or target rolling  + Light crossover symmetry 

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