October 26, 2019 – Masters Program

Spend 10 minutes rolling out your t-spine and lats.

Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk

(Right)
30 seconds of Ring-Rows
30 seconds of Prone Plank Hold

20 seconds of Hollow Body/Superman Swings
20 seconds of Scap Pull-Ups
Rest 60 seconds

Posterior Chain Activation
No Back Squats today since your posterior chain is probably pretty tired, instead please complete:

Three sets of:
Bird Dogs x 10 reps per side (slow and controlled)
Rest 15 seconds
Banded Glute Bridges x 10 reps @ 2112 (put a slingshot band around your thighs)
Rest 15 seconds
Hollow Body Hold x 30 seconds
Rest 15 seconds

Conditioning
35-54:
Every 8 minutes, for 32 minutes, complete (4 sets):
Run 400 Meters
30 Double-Unders
25 Air Squats
20 Burpees
15/10 Strict Pull-Ups

Please reduce the reps if you have less than 30 seconds of rest.

55+:

Every 8 minutes, for 32 minutes, complete (4 sets):
Run 400 Meters
25 Double-Unders
20 Air Squats
15 Burpees
12/8 Strict Pull-Ups

Please reduce the reps if you have less than 30 seconds of rest.

Core Accessory Work
Three sets of:
Side Plank Leg Lifts x 8 reps + 20 second hold
Rest 15 seconds between legs;
Unweighted Reverse Hypers x 15 reps (focus on squeezing the glutes)
Rest 15 seconds