Basic Prehab/Activation
20 Banded TKES
20 90/90 Hipswitch
10/side Firehydrants
10 Cat cows
5/Side WGS
10 Alternating Reverse lunges
10 Jumping Airsquats
30 sec wallsit hold
Strength: Week 7 (Tempo)
4 Sets (1 Set every 3 min)
6 Reps Back Squats (2x2x1) 95/65 or 50%1RM
10/side Leg over Dumbbell (QUADS)
10/side Pall Off presses
Monostructural (25 min everything)
Every 2 min x 5 (REST REMAINING TIME)
250m/200m Row
Every 2 min x 5 (REST REMAINING TIME)
5 Sets
12/10 Cal bike
Cash out 50 Wallballs
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