Warmup
5-8 min monostructural activity
-Then-
Foam Roll
Glutes
Lower Back
Upper Back
Quads
Hamstrings
-Then-
For 30s each
Knees out bottom of squat (Use arms to push knees out while at bottom of the squat)
Seated hamstring stretch
Lunge stretch (each leg)
Butterfly stretch
Workout Notes
Simple workout and some strength training for the comeback this week after the Christmas weekend.
Don’t be surprised if you are moving a little slower today. JUST GET MOVING!
Strength
Tempo Back Squat
3×4 @ 3s descent, 3s pause, 3s ascent
*Rest 2-3 min between sets
Workout
Complete as many rounds as possible in 10 mins of:
24 Line hops or sandbag hops
8 V-up
24 Line hops or sandbag hops
12 Air squats
Accessory
3 Rounds for quality
15 Seated weighted calf raises
15 Good morning
and then
Warm-up: done.
Strength: #95
Workout: 6 rounds + the first set of 24 Double-unders. Mom’s convinced i did 7+24, but i lost count at round 4!
* Subbed double-unders for line hops.
I was happy to see limited upper body today, my left bicep tendon is screaming at me. The double-unders were even sketchy. Ugh.
Accessory:
* Calf-raises: #50
* Green-banded good-mornings.
Thank you!