2020.09.03

DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Bird Dog Plank & Deadlift

Rest between deadlift sets should be about 3 minutes. Bird Dog Planks are slow & controlled

• 5 reps @ 40%
  • 1 min Rest
  • 5 R / 5 L Bird Dog Plank (1 min)
  • 1 min Rest
• 5 reps @ 50%
  • 1 min Rest
  • 5 R / 5 L Bird Dog Plank
  • 1 min Rest
• 5 reps @ 60%
  • 1 min Rest
  • 5 R / 5 L Bird Dog Plank
  • 1 min Rest
• 3 Reps @ 70%
• 3 Reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

2 Attempts for fastest time:

• 200m Row
• 40 Kettlebell Snatches (Alternate 5R/5L to 20 reps)
• 200m Row

Rest 3 minutes between efforts

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec hold, 3-5sec up
• LIGHT weight or no weight

1min Cobra Stretch

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose