Tuesday 2-7-17

Coach's thoughts on today:

There are more things to do to build leg strength besides squats. Front foot elevated split squats get pretty brutal, the weight should stay on the front foot while you stay on your toes on your back foot. The front knee should stay over the ankle but it will be tempting to rest by shifting onto your back leg. Don't. The natural knee extensions are pretty rad too. Make sure you keep your butt squeezed and your hips forward. If you need to, use a band on the pull-up bar to get a decent range of motion.

Warm-up:15Min
 

800m run before SR Flow

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Strength:30min

  • A: Front Foot Elevated Split Squat (5x8e)

  • B1: RDL (5x12)

  • B2: Natural Knee Extensions (5x8)

Metcon

  • Tabata Burpees(AMRAP - Reps)