2020.10.01

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

Support Hold Progressions & Deadlift

• 5 Deadlifts @ 40%
  • 1 min Rest
  • Max Hold Tuck Hold from Support
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • Max Hold Alternating Tuck Sit
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • Max Hold L-sit
  • 1 min Rest
• 3 Deadlifts @ 70%
  • 2-3 min Rest
• 3 Deadlifts @ 80%
  • 2-3 min Rest
• 3+ Deadlifts @ 90% (only attempt confident reps)

WORKOUT

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

---

3 Rounds, each for time, of:

• 400 m Time Trial
• Rest 2-3 minutes

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