Warm-Up.
Banded Scarecrow x 60 seconds per position
5 reps of: Inchworms x 1 + Scapular Push-Ups x 5
Banded Sampson Stretch or Couch Stretch x 60-90 seconds per side
Ankle Dorsi-Flexion x 60-90 seconds … Read More
Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position
Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, … Read More
Warm-Up.
12-Minute Mobility for Hip Hinge Day
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station … 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