Month: February 2018

Wednesday, 022818

  Prep 1-2 mins rolling out hip flexors :40 sec Banded hip Flex/ext. **https://www.youtube.com/watch?v=I3Jd3on4Bak # Activation 2 min bike **legs only – 10 seated leg ext. 10 glute bridges x2 **2nd round performed weighted # Warm-up :30 sec row **7 easy pulls/3 hard pulls 5 push-ups w/downward dog 10 lunges 15 jumping jacks 10 mountain …

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Tuesday, 022718

Prep 1-2 mins rolling out upper thoracic 1-2 mins rolling out lats :20-:30 sec Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 12-15 reps Scap retractions 8-10 reps Quadruped ext/rot. # Warm-up 3 Rounds :35 sec row **moderate pace :12 sec bike sprint 40ft Dynamic movement – 8 Kb swings 4 strict pull-ups 4 close grip …

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Monday, 022618

For those not redoing 18.1: Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes # Activation Banded hip flexor pulls Glute bridges Calve raises Toes raises # Warm-up 1k Row @70% – 3 Rounds 7 Ring rows 9 air squats 11 Banded goodmornings 15 sec hollow hold – BB work 5 DLs …

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