Wednesday, 23 November, 2016

22
Nov

Wednesday, 23 November, 2016

Hector going overhead.

Hector going overhead.

Workout of the Day:

GENERAL WARM-UP 
1) Tabata Jump Rope Drill Set #1
8 intervals.
1- Singles
2- Side to Side bunny hop
3- Alternating legs
4- In and out
5- High knee
6- Butt Kickers
7- Double Under
8- Double Under or Triple Under
*Go through the series 1 time. Spending 20 seconds at each movement and resting 10 seconds between movements
2) 2 Rounds
30 Foot Inchworm with a push-up
30 Foot Spiderman
15 second Handstand Hold on Wall
10 Strict Press with empty bar
Mobility Day:
Plantar Fascia Smash (2 Min Each)
Bone Saw Calf Smash (2 Min Each)
Anterior Tib Smash (2 Min Each)
Hamstring Smash: Monkey Bar of Death (2 Min Each)
IT Band Roll Out (2 Min Each)
Glute Smash and Floss (2 Min Each)
Banded Hip Extension (2 Min Each)
Double Lacrosse Ball Low Back Smash (2 Min)
Overhead Tissue Mob (2 Min Each)
Bully Stretch (2 Min Each)
Barbell Trap Smash (2 Min Each)

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