Warm-Up.
Spinal Segmentation Drill
Inchworms x 10-15
Scapular Push-Ups x 10-15
Hip Bridges x 10 @ 20X1
Followed by…
Double-Under Practice x 3-5 minutes
*If you are solid with your dubs, then spend this time … Read More
Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Thoracic Spine Isometric Holds
Bear Crawl (Robotic Dog) x 25 yards forward + 25 yards backward
Single-Leg Jumps (your choice … Read More
Warm-Up.
Thoracic PAILs & RAILs
Y’s, T’s & W’s x 10-15 reps per position
Followed by…
Three Sets w/ PVC or Unloaded Barbell:
Behind the Neck Shoulder Press x 5
Overhead Squat x 5
Behind … Read More
Warm-Up.
Hip Opener + Glute Activation x 2 minutes per side
Banded Scarecrow x 60 seconds per position
Over-Under Hip Opener x 10 reps
Tabata Plank x 8 sets of 20s work/10s rest (rotate between … Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD… Read More