Wednesday, July 15, 2015

Don’t forget the Paradiso “Women and Wine” night is THIS FRIDAY July 17th. Lululemon Beverly Hills will also be on hand selling some exclusive product!

Prehab:

Posterior chain flossing, 1 minute each
Keg drill, 1 minute
10 Wall extensions
15 Scapula Push ups
Wrist and ankle mobility, 1-2 minutes

Warm-up:

Jog 400 meters
10 Good mornings
10 T-push ups
20 Slow Mountain Climbers
10 Deadlifts

Strength

Deadlift – take 15-20 minutes to warm up and complete the following sets: 10 reps @ 40%, 10 reps @ 50 % x 2 and 5 reps at 60% x 2.

Notes: Make sure you maintain proper form and posture on Deadlifts to protect your back. Do not allow back to round. Remember technique is the key so please keep light if you are new to Deadlifts. You may also use Kettlebells or Dumbbells for those that need it scaled down.

Conditioning

AMRAP 12min:
2 Overhead Squat
2 Hand Release Push Ups
4,4,6,6,8,8….
Until Time Expires

Notes:  The RX weight for the Overhead Squats is 95/65lbs. Please scale accordingly if that is too heavy. If you cannot perform an Overhead Squat, please sub in Front Squats.  

Cool down:

2 rounds:
1 minute plank hold
:30 second side plank/each side
25 Abmat sit ups

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