2020.10.08

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

Bent-Knee Hollow Hold & Deadlift

• 5 Deadlifts @ 40%
  • 1 min Rest
  • 1 min Bent-knee Hollow Hold
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • 1 min Bent-knee Hollow Hold
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • 1 min Bent-knee Hollow Hold
  • 1 min Rest
• 5 Deadlifts @ 75%
  • 2-3 min Rest
• 3 Deadlifts @ 85%
  • 2-3 min Rest
• 1+ Deadlifts @ 95% (only attempt confident reps)

WORKOUT

For time, 100m Walking Lunges

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