DAY 1 Dead lifting, Pulling & Kbs
A1-General Mobilization 10 reps of each in each direction
2-3 rounds of
A1-30-60 second hold in Dead Bug (level 1) or Bear Hold (level 2)
A2-10 Waiter’s Bow (level 1) or 5 per side of Single Leg Dead Lifts (level 2 or level 3) tempo 2424 for both
B1-2×5 Active Hangs in Pronated Grip, hold last rep for 10-20 seconds.
B2- 2×10 Shin Boxes each side level 1 or level 2
Tempo Negative Suitcase Dead Lifts tempo 2X13.
*Really focus on keeping the spinal 3 point stack and TVA active on down phase.
*Rest 60 seconds between supersets.
A1-3×5 Dead lifts reps @ weight 50-60%
A2- 3×10 Ring Rows level 1 or level 2 in neutral grip
B1-5×5 Dead lifts @ weight 65-70%
B2- 3×10 Hinge Ring Rows
10 Thurster (level 1) or Kb Thruster to Split Squat (level 2)
10 Side Plank Raises level 1 or level 2 on right
Post Stretch Bonus:
-5 Cobra Walk Outs to Child’s Pose hold 30 seconds on last rep
-30 seconds Death Stretches each leg
-30 seconds Shifting Pigeons each leg
-10 Russian Pullovers hold 30 seconds on last rep