Monday April 15th
Plank Hold w/ hands turned out 1:00
Grasshoppers x 20 e/s
Banded Hip Thrusts x 30 w/ :30 Hold
Quadruped Hold w/ Alt Shoulder Tap x 10 e/s
Complete 4 Sets Of:
Db or Kb Sumo Squat (Range of Motion)* @ 33X1 x 5r (Build/Heavy as form allows)
- Superset w/…,
Straight Leg (Feet Elevated) Hip Raise x 10-15r
*Straddle two boxes to make it more challenging.
No rest btw each set!!!
Complete 8 Sets
2:00 On :30 Off – AMRAPs
- 15 Parallel Squats* + 10 Hand Release Push-ups
- 12 Ball Slams** 30/20# + 80 Single Unders or 50 Doubles
Alternate btw A & B. Score each round.
*Focus on position: knees out, hips back, chest up.
**Options: Kneeling, Side to Side, Jump & Slam, etc. Be an athlete.
Core / Stability
Complete 3 Sets
3-Point Plank w/ Pelvic Tilt :20 – :30 e/s
Passive Hang :30
PVC Prone (Undergrip) Dislocates x 10
No rest btw each set
On Your Own
- Couch Stretch 2:00 e/s
- Capsule 1:30 e/s