Warm-up: 2 Rounds *Less than 1 Month complete 1 round or 2 rounds of 1/2 reps
30 seconds Plate Switches
30 second Plank
20 High Spider Plank (R+L=2)
20 Banded Side Steps R
20 Banded Side Steps L
Complete all rounds of each section before beginning another. Sections may be completed in any order*.
Section1: 3 Rounds
5 Weighted Split Squat R AHAP
5 Weighted Split Squat L AHAP
30 Seconds of Lunges Switches (R+L=2)
Rest 2 - 3 Minutes
If you have a history of knee pain or osteoarthritis, please complete weighted step back lunges instead of split squats.
Section 2: 3 Rounds
300 m Row AFAP (As Fast As Possible)
Rest 2-3 Minutes
*Less than 1 Month
Complete 2 Rounds, of half rep, without weight
Post times for the row, weights, and thoughts to comments.
Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch
Why do we warm up and cool down? Here's one reason...