Warm up |
– 2x: Forward lunge < + + figure 4 > + Calf scoops < – 2x: Body weight hinge x 10 + shin box wave (90/90’s) x 10 – Pigeon pose x 90s/90s |
Strength |
4x: – Heels elevated back squat x 8 – Banded glute bridge w/3s pause at top of each rep x 10 – Dual DB Single leg RDL x 5/5 – Superman > hollow body transitions x 5/5 (roll to right x 5 roll to left x 5. Superman to hollow body back to superman is 1 rep). |
Work |
10 sets: – 10 calorie ski – 10 DB Thrusters – 10 V-ups |
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