Saturday, 1/2
January 1, 2016Monday, 1/4 (UPDATED)
January 3, 2016
Warm-Up
3 Rounds of
10 Squats
10 Reverse Hand Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs
Mobility
90 Secs Death Stretch/Side
90 Secs Band Super Front Rack Stretch/Side
Strength – Front Squat (35 Mins)
Prep:
1x 10 w/ bar
Then,
3-4x 3 working up
Work:
3-3-3-2-2-2
Accessory
3 Rounds NFT of
10 Single Leg Split Squat/Side
15 Band Pull-Aparts
10 Single Leg Hip Bridge/Side
10 Band Pallof Press/Side
Mobility
2 Minutes Wall Squat
1 Minute Hip Stretch on Wall/Side
Then,
Spinal Twist Series (1 Min in Each Position)
Left over Right to Right
Left over Right to Left
Right over Left to Left
Right over Left to Right
