Minefield

Warm up:

5 Yoga Worms

5 Lunge Twists each side

Hip mobility walks (inward and outward)


Then: 1st Minute: 2 DB Floor to OH Press 15/20 2nd Minute: 4 F2OH Press 3rd Minute: 6 F2OH Press 4rth: 8 5th: 10 Continue going up in reps, by 2, every minute until you can no longer complete reps within the minute. At that point take 1 minute off to rest. Then, beginning where you left off, every minute on the minute, decrease reps by 2 until you end at 2 reps of Floor to OH Press.

Drop weight if needed. Watch that back when coming down to the floor with the weights. Only go so far as to maintain a safe and neutral spine. If that means bringing weight as low as knees or mid shin, that is great!

Less than 1 month: Please keep weight lighter than you might want. Complete 5 minutes, rest 1 minute and go down the ladder back to 2 reps. Please take breaks when needed.

Cool Down: 3 Sets of 30 Seconds each side, lower back and piriformis stretches

QL Stretch

Child's Pose

Post rounds and thoughts to comments


We are doing something right when we make these faces! Happy Birthday Ramona!


152 views3 comments

Recent Posts

See All

The Quick & The Dead II

Warm-up: 800 m Run/Row (Less than 1 Month - 400 m) Hip Mobility (Inwards & Outwards) Leg Swings (Lateral & Front to Back) 20 Y-T-Cobra Down Dog to Runner's Lunge & Twist Neck & Shoulder Mobility Optio

6 Pack Tabatas

Warm-up: 5 Minutes of Jumprope practice Side Lunges (5-8 each side) Down Dog to Runner's Lunge & Twist (5-8 each side) Resistance Band Postural Complex Resistance Band Shoulder/Chest Mobility Option 1

 Logo-2.jpg