Uni KB Thrusters

Warm up with one of the following: 800 m Row 800 m Run 800 Single Jump Ropes and, 3 sets, of 30 seconds each, on the right and left, of piriformis and lower back stretches.

Then Complete: 5 x 5 x 5 x 5 x 5 AHAP Unilateral KB Thrusters

Rest 3-5 minutes between each set. Complete 5 reps on the Right side then 5 reps on the Left side. Rest, and repeat. 1 Complete set includes the 5 reps on the right and 5 reps on the left.

Cool Down with 50 straight leg situps and 3 sets of 30 seconds each, on each side, of lower back and piriformis stretches

Russell and Becky, son and mother. Together.

42 views6 comments

Recent Posts

See All


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


Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo