Dynamic Mobility, Activation and Warm-Up
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Band Assisted Lat Stretch x 60 seconds per side
and then …
Hawaiian Squats x 5 reps per side
Deep Squat Progressions x 5 reps
and then …
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 –Frog Stand x 15 seconds
Interval 2 – Hand Plank to Press Lean
x 5 reps
and then …
Three sets of:
Supine Plank Hold x 30 seconds
Rest 30 seconds
Plank Walks x 20 steps
Rest 30 seconds
B.
35-54:
Three rounds for time of:
Run 800 Meters
GHD Hip Extensions x 20 reps
Push-Ups x 25 reps
Anchored Sit-Ups x 30 reps
55+:
Three rounds for time of:
Run 800 Meters
GHD Hip Extensions x 15 reps
Push-Ups x 20 reps
Anchored Sit-Ups x 25 reps
Note:
Your legs are going to be pretty sore so use the run as a way to flush those legs out. Focus on squeezing the glutes and contracting the hamstrings on your GHD Hip Extensions and play around with different hand widths for your push-ups. Use this workout as an opportunity to get a good sweat on and flush the system.
C.
Three sets of:
DB Ext. Rotations x 8-10 reps @ 3011
Rest 45 seconds
Banded Tricep Push-Downs x 15 reps per side
Rest 45 seconds
Hollow Body Bounces x 25 reps
Rest 45 seconds
Done