Di 2. Feb
a) movement prep
emom 8min
1. 45"alt lateral squat stretch
2. 45"dynamic bridge
b) strength
3 sets
10 weighted lateral lunges right leg
10 weighted lateral lunges left leg
15 seated knee tucks
20 weighted glute bridges
30"top of glute bridge hold
60"rest
no equipment move without db/kb
c) conditioning
5 rounds each
for total reps
40"on/20"off
kb/db high pulls
kb/db goblet lunges
kb/db russian twist
no equipment down ups, lunges, sit ups
Mobility
UPPER BODY
(with dowel, broomstick or towel)
a) movement prep.
2 rounds, 30"on/10"off
Big arms circle forward
Big arms circle backwards
b) mobility
2 sets, 45"on/15"off
Cat & cow
Thread the needle stretch / right
Thread the needle stretch / left
Rocking bridge
Prone shoulder dislocate with dowel
Alt. twisted cross