Bent Rows, Box Jumps, Ext

Warm-up:

400 m Row

10 Alt Arm & Leg Raises (R+L=1)

20 Glute Bridges

20 Y-T-Cobras

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner’s Lunge & Twist


Option 1 > 3 Months

20-19-18-17-16-15...down to 1reps of:

BB Bent Rows 65/85

Box Jumps

Superman Back Ext


Option 2 < 3 Months

15-14-13-12-11-10...down to 1 reps of:

BB Bent Rows 45/65

Box Jumps

Superman Back Ext


Option 3 < 1 Month

10-9-8-7-6-5-4-3-2-1 reps of:

BB Bent Rows 25/45

Box Jumps

Superman Back Ext


Option 4: Strength Focus

Complete 3 warm-up sets of 3-5 reps of Bench Press. Then,

4 x 5-8 AHAP Bench Press

Rest 2-3 minutes between each set

*Less than 1 Month, complete 2-3 sets with less than AHAP weight


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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