Farmer in the Dell

Warm-up:

Alt Arm & Leg Raises

1:00 Plank

1:00 Glute Bridge Hold

Resistance Band Chest & Shoulder Stretches

Postural Complex


Option 1 > 3 Months

Complete the following 4-5 X:

Minute 1 - Alt Lateral Lunge to Plate Press 10/25

Minute 2 - Jack Knives 30 Seconds R Leg/30 Seconds L Leg

Minute 3 - Banded Bicycle Crunches

200 m Farmer Carry AHAP (As Heavy As Safely Possible)

Rest 1 Minute


Option 2 < 3 Months

Complete the following 3-4 X:

Minute 1 - Alt Lateral Lunge to Plate Press 10/25

Minute 2 - Jack Knives 30 Seconds R Leg/30 Seconds L Leg

Minute 3 - Banded Bicycle Crunches

200 m Farmer Carry AHAP (As Heavy As Safely Possible)

Rest 1 Minute


Option 3 < 1 Month

Complete the following 2-3 X:

Minute 1 - 30 Seconds Alt Lateral Lunge to Plate Press 5/10

Minute 2 - Jack Knives 30 Seconds R Leg/30 Seconds L Leg

Minute 3 - Banded Bicycle Crunches

200 m Farmer Carry AHAP (As Heavy As Safely Possible)

Rest 1 Minute


Cool Down:

Lower Back and Piriformis

Stretch Resistance Band Chest/Shoulder Stretches

QL Stretch


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