join

Search

- Sep 22, 2019
- 1 min read

Hells Bells

Updated: Sep 23, 2019

Warm up:

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 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 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 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

Post Thoughts to Comments

139 views4 comments

Recent Posts

Shredder W/Run

Back 2 Back II

Warm-up: 1:00 Stability Ball Plank 20 Stability Ball Y-T-Cobras 10 Stability Ball Alt Arm & Leg Raises (R+L=1) Down Dog to Runner's Lunge & Twist Resistance Band Chest/Shoulder Stretches Then complete

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp