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


Option 1 > 3 Months

3-9-15-21-15-9-3 reps of:

Deadlifts 95/135 (@ Home use Heavy Dumbbells)

Box Jumps or Box Switches 18"-24"

Bench Dips


Option 2 < 3 Months

3-9-15-15-9-3 reps of:

Deadlifts 65/95 (@ Home use Heavy Dumbbells)

Box Jumps or Box Switches 12"-18"

Bench Dips


Option 3 < 1 Month

3-6-9-6-3 reps of:

Deadlifts 45/65 (@ Home use Dumbbells)

Box Jumps or Box Switches 6"-12"

Bench Dips


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


Post time and thoughts to comments




7 views0 comments

Recent Posts

See All

Susan

Warm-Up: 200 m Run/Row Down Dog to Runner’s Lunge & Twist Resistance Band Chest/Shoulder Mobility Resistance Band Postural Complex Option 1 > 3 Months 4 Rounds 400 m Run/Row 20 Step Back KB pass throu

The Great Pyramids

Warm-up: Dot Drills (Right and Left Foot, Clockwise and Counter Clockwise) x 2 Down Dog to Runner’s Lunge & Twist Arm Circles Option 1 > 3 Months Then complete the following pyramid: Minute 1 - 20 Sit

 Logo-2.jpg