Week 9: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
Circuit Training– Rest 60-90s after circuit. Perform 2 sets.
A1) Overhead Barbell Squat— 15
A2) 1-arm DB Row— 15/side
A3) DB Step-up to Balance— 15/side
A4) Yoga Push-up— 15
A5) Prisoner Squats— 15
A6) Barbell Forward Lunge— 15/side
A7) Prone Bridge— 30s
B) Jump Rope– 10 minutes
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 allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.
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