Basic Prehab/Activation
20 Banded TKES
20 90/90 Hipswitch
10 Cat cows
5/Side WGS
10 Alternating Reverse lunges
10 Alternating V-ups
10 Bodyweight Jefferson curls
Strength: Week 5
4 Sets (1 Set every 4 min)
5 Tempo Box squat with bar 95/65 or 50%1RM
10 sec iso hold + 10 lunge pulses (BW)
10 plank knee dips
Conditoning: Threshold
5 Sets 45 on 15 off
Cal row
Farmers carry
Cal bike
Sprawl to step ups
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
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