Stick to the script

Posted: May 23, 2014 in Uncategorized

Warm up
The Limber 11
1. Foam Roll IT Band: 10-15 passes
2. Foam Roll Adductors: 10-15 passes
3. SMR Glutes (lax ball): 30sec. – 2min.
4. Bent-knee Iron Cross x 5-10 each side
5. Roll-overs into V-sits x 10
6. Rocking Frog Stretch x 10
7. Fire Hydrant Circles x 10 fwd/10 bwd
8. Mountain Climbers x 10 each leg
9. Cossack Squats x 5-10 each side
10. Seated Piriformis Stretch x 20-30sec. each side
11. Rear-foot-elevated Hip Flexor Stretch x 5-10 reps (3sec. hold) each side

Conditioning
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s