April 26

Sunday, April 26, 2015

Prehab:

Groiners/Gristle stretch, 30 seconds each
10 Wall squats
Overhead band distraction, 1 minute each
15 Scapula push ups
Super rack stretch, 30 seconds each

Warm-up:

Jog 200 meters
5 Inchworms
10 Walking lunges
10 Tuck ups
5 Push press
5 Front squats
5 Reverse lunges

Cool down:

Foam roll IT band, quads and glutes
Calf stretch, 30 seconds each

Conditioning

2 Rounds:
Run 400 meters
15 Push Press
Run 400 meters
30 Toes to bar
Run 400 meters
45 Wall balls
Run 400 meters
30 Kettlebell swings
Run 400 meters
15 Weighted Front Rack Reverse lunges
-40 min cap-

Notes:  Prescribed is 135/95 for the push press and lunges, 55/35 for the kbs and 20/14 for the med balls.  Be sure to scale to allow for continual movement.

 Sub tuckups and/or russian swings for those with overhead mobility issues.