Strength & Conditioning – 9/14

THURSDAY 9/14

A)Warmup: 8 Min EMOM

Walking Lunges x 60 Seconds

Glute Bridge x 60 Seconds

Alternating Lateral Lunges x 60 Seconds

Front/Back Leg Swings x 60 Seconds (30 each)

 

B)Strength:

BB Alternating Reverse Lunges 3×10 each leg

 

3 Sets:

Single Leg Glute Hip Raises x 15 each * Hold Last rep of every set for 20 Seconds

Rest 15 Seconds

Speed Skaters x 20 each side

Rest 15 Seconds

Banded Clams x 20 each side

Rest 15 Seconds

Lunge Jumps x 15 each side

Rest 15 Seconds

 

C)MetCon: 8 Rounds

4 Front Squats 155/115

8 Bar Facing Burpees

 

D)Core:

Banded Core Rotations 3×20 each