Month: July 2018

Wednesday, 080118

  Prep 1-2 mins rolling out glutes 1-2 mins rolling out hip flexors :45 sec Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 3 mins of Dynamic movement @walking pace – 12 reps Single leg banded hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 12 reps Straight legged donkey kicks **https://www.youtube.com/watch?v=FlWTMfgB0Hk # Warm-up 300m row Damper @10 **stroke count as low …

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Tuesday, 073118

Prep 1-2 mins rolling out quads 1-2 mins rolling out hip flexors # Activation 12 banded scap squeezes 12 Lying hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 12 banded goodmornings 12 alt banded side steps # Warm-up 3-4 mins of Dynamic movement @walking pace – 2-3 mins of Dynamic movement @Running pace – 3 Rounds 10/8 cal bike …

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