Friday 3-31-17

Coach's thoughts on today:
I always say I should program more lunges...so here are some lunges. It seems like for the most part we all squat and we're fine, then we do lunges and we're crushed...I'm going to try to stay on top of this for that very reason.

Warm-up:15min

  • 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)

Weightlifting:25min

  • A1: Shoulder Press (5x5)

  • A2: Band Pull-aparts (5x15)

Metcon:15min

  • Metcon (Time)

50-40-30-20-10
Walking lunge steps
Sit-ups