NEWS, BLOG & WORKOUTS

WARM UP – BB 200m run 2x 8 BB RDLs 8 BB strict press 8 supinated bent over rows MOVEMENT/MOBILITY – pull up bar :30 90/90 hip switches :30 piriformis stretch / side : 30 hurdler stretch / side :20 dead hang 10 ring rows :15-:20 chin up dead hang 5/5 single arm ring rows […]

SWEAT DAY!!!

WARM UP 40 bunny hops 5 burpees 20 air squats 10 jump squats MOVEMENT/MOBILITY – light band *light band around rig 10/10 banded lateral glute kickouts 10/10 banded kick backs 10/10 supine reverse squats :30 bird dogs *band around knees :30 slow hip CARs / side 6 slow hip hinge *band around wrists 10 banded […]

WARM UP – rower 24/18 cal row MOVEMENT/MOBILITY – 2 light DB’s 8 DB upright rows 8 db arnold press 12 db shoulder shrugs :30 prone scorpions / side 10 reverse snow angels :30 90/90 hip stretch / side 1:00 seated forward fold 5/5 lateral lunges :30 overhead tricep/lat stretch on rig / side 3/3 […]

WARM UP – Barbell 2x :45 Machine 10 Barbell RDL’s :20 BB trunk twists 2 inch worm to push up MOVEMENT/MOBILITY – light band *band on rig at knee height 4/4 single leg RDLs, band around knee pulling laterally to rig 8/8 SA Rows :45 Spanish Squat Hold *band on pull up bar 8/8 half […]