Thursday, May 3, 2018

WARM-UP:
3x
1:00 lacrosse ball bottom of feet 
1:00 bottom of the squat hold 
1:00 pigeon pose each side 
20 squats 

STRENGTH:
Deadlift

CONDITIONING:
Not for time and until mechanics deteriorate
Advanced and Intermediate
5 good mornings, starting at 50% of your 1-rep max back squat 
5 broad jumps 
Add 10# each round 

Beginner
5 rounds*
5 good mornings, starting w/15#-35# barbell
5 broad jumps 
Add 5# each round 
*Stop if mechanics deteriorate

ACCESSORY:
Advanced
4x
25 leg lifts over pad 
25 hollow-to-reverse sit-ups

Intermediate
3x
25 leg lifts over pad 
25 hollow-to-reverse sit-ups 

Beginner
3x
10-20 leg lifts over pad 
15-20 sit-ups  

MOBILITY:
3x 
1:00 lacrosse ball in traps
1:00 lacrosse ball in shoulders 
2:00 foam roll back 
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