Sunday, September 6, 2015

No evening classes today!  Join us for “Hidalgo” tomorrow at 8:30 or 10am, friends and family welcome to join for free!

Today is the last day of this website, we will be releasing the new site tomorrow!

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BirthFit!

Prehab

Theraband Routine x 15 reps each
Groiners x :30
Posterior Chain Flossing x :60

Warmup

Jog 400 meters
15 Scapula Pushups
10 “Easy” Ring Rows
5 Inchworms with Pushup
10 Single Arm KB Swings, each arm
15 Broad Jumps, focus on quality landing

Conditioning

As many rounds as possible in 30 minutes::
4 Strict Pull Ups
8 Hollow Rocks
12 KB Swings
24 Cals on the Rower
100 ft Burpee Broad Jump

Notes:  Rx is 55/35 kbs.  Scale down the pull-ups to ring rows if needed.  Scale the hollow rocks to a bent body position as needed.  For the Burpee broad jumps, focus on a quality landing and jumping as far as you can on each rep.

Cool Down

Hip flexor stretch of choice x 2 minutes each leg
Weighted PVC Dislocates, 2×10 reps

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