SATURDAY 11-21-15

Warm-up:15min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI
1. Knee Push 10-20ea [work toward straight arm]
2. Knee Push hold 30s ea
3. Sky Reach 10-20ea [add straight arm as ROM improves]
4. Sky Reach hold 30s ea
5. Buddha Prayer 10-20 [extend ROM as possible]
6. Squat Bows 10-20 [extend ROM as possible]
7. Squat Bow hold 30s
8. Shake it out.

Weightlifting

  • American Kettlebell Swing (3x25)

Select the heaviest Kettlebell that you can go unbroken for 25 reps.
Warm-up and test out the weights, then go 3 at the same weight.

  • Split Squat (Q) (3x8 ea)

quad emphasis

load in back squat (if possible) but you man need to do these at bodyweight depending on your strength level.