Hells Bells

Updated: Sep 23, 2019

Warm up:

3-5 Yoga Worms

Resistance Band Chest/Shoulder Mobility

25 Glute Bridges

3 sets, 30 seconds each side, lower back and piriformis stretches

30 seconds each side, QL Stretch


Then complete of the following options-

Option 1 > 3 Months

6 Rounds:

200 Single Jump Ropes/100 DUs/or 1 minute plate switches

10 KB Step Back Lunge to Swing (R+L=1) 25/35

10 Burpees

10 Single Leg Deadlift R 15/20 Modification

10 Single Leg Deadlift L 15/20


Option 2 < 3 Months

4-5 Rounds:

200 Single Jump Ropes/100 DUs/or 1 minute plate switches

10 KB Step Back Lunge to Swing (R+L=1) 15/25

10 Burpees

10 Single Leg Deadlift R 10/15 Modification

10 Single Leg Deadlift L 10/15


Option 3 < 1 Month

3 Rounds:

100 Single Jump Ropes/50 DUs/or 30 seconds plate switches

5 KB Step Back Lunge to Swing (R+L=1) 10/15

5 Burpees

5 Single Leg Deadlift R 5/10 Modification

5 Single Leg Deadlift L 5/10


Cool Down:

Lower Back and Piriformis Stretch

QL Stretch

Child's Pose


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