2020.09.08

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

DISCOVERY & STRENGTH

Seated Russian Twists & Pull-ups

• 5 reps @ 40%
  • 15R/15L Seated Russian Twists
• 5 reps @ 50%
  • 15R/15L Seated Russian Twists
• 5 reps @ 60%
  • 15R/15L Seated Russian Twists
• 3 reps @ 70%
  • 15R/15L Seated Russian Twists
• 3 reps @ 80%
  • 15R/15L Seated Russian Twists
• 3+ reps @ 90%

5-10 lb Dumbbell for the Russian Twists

WORKOUT

3 Rounds of:

• 10 Burpees
• 30m Double Overhead Walk (DB or KB)
• 15R/15L Alternating Hanging Hip Touches

Try to use total overhead weight close to 50% of body weight.

If you do not have the area to do the double overhead walk, then try the stationary overhead march.

COOL DOWN

5 Way Shoulder – using Iron Woody Bands

• 1 Minute Right / 1 minute Left – Banded Lat Stretch
• 1 Minute Right / 1 minute Left – Banded Overhead Tricep Stretch
• 1 Minute Right / 1 minute Left – Banded Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch

1 minute right / 1 minute left – Child Pose Lat Stretch