FITNESS

Warm-Up.

Elephant March x 20 (slow and controlled)

*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 10 reps @ 2011 tempo

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 20 reps quickly

Then…

A.
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press

Compare results to March 29, 2021.

B.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Barbell Hip Thrusts @ 20X1
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

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