Week 7: Day 5
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:
Circuit Training– Perform exercise for 2 minutes then rest and move onto next exercise. Complete 3 rounds total.
A1) Barbell Deadlift— 2 minutes then rest for 90s
A2) Hand Switch w/ Push-up— 2 minutes then rest for 90s
A3) Barbell Squat— 2 minutes then rest for 90s
A4) Standing Forward Cable Lat Extension— 2 minutes then rest for 180s
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’s approximately 25% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2-minute period.
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