In groups of 4 rotate through each station, working at a moderate pace the whole time. We are not looking for you to go balls to the wall at each station. Focus of form, and control of the movement. You should feel better after than before.
Rotate every two minutes for 20 minutes:
Station 1: Single leg KB DL (5 on each leg @ a moderately weight)
Station 2: Chin ups (moving through a full range of motion with each rep. Hold for 2 seconds at the bottom with elbows fully locked out and shoulders relaxed. Hold with Chin over bar for 2 seconds at top).
Station 3: Lateral box step ups (4 on each leg) (small dumbbell held in the opposite hand as the leg that is stepping up is optional, but the movement should be controlled throughout. Heigh of box should be so the hip is well below the knee when opposite foot is on the ground).
Station 4: Sled push (choose a weight for the group and push back and forth from one partner to the next).
Station 5: Dumbell Strict Press (moderate to heavy weight. Should be able to do 5-6 unbroken, but no more than 8).
 |
| Gabby. |
No comments:
Post a Comment