Month: August 2018

Friday, 083118

  Prep 4 min bike 4 mins of Dynamic movement @walking pace # Activation/Warm-up 250m row 10 alt box step ups 5 strict pul-ups 10 banded goodmorings 5 inch worms 10 air squats x3 # Mobility :45 sec Banded hip Flex/ext. **https://www.youtube.com/watch?v=I3Jd3on4Bak :30 sec Lunge w/elbow to floor **https://www.youtube.com/watch?v=qkv-6SRwuIg :30 sec Seated crossover glute stretch …

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Monday, 082718

  Prep 1-2 mins rolling out scaps 2 mins of upper body Dynamic movement **Controlled movement 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 2 mins of Dynamic movement **Controlled movement # Activation 15 banded scap squeezes 15 PVC strict presses 15 banded upright pulls 15 PVC strict presses behind the neck …

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