Week 7: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Conditioning:
Super Set Training– 60-90s sec rest when finished w/ pairings.
A1) Dumbbell Romanian Deadlift— 3×12
A2) DB Snow Shovel— 3×10/side
B1) Incline DB Press— 3×12
B2) Single Leg Squat— 3×8/side
C1) Standing DB Scaption–3×12
C2) Split Squat— 3×12/side
D1) Elbow-Supported DB External Rotation— 3×12/side
D2) DB Pullover— 3×12
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
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