DAY 3 Pulling, 1&1/4 Squatting & Flow
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1- 10 reps Leg Swings in each direction
C1-Figure 8’s with Stick, 6 feet wide, 6 feet together
Preparation:
A1-2×30 seconds Ankle Clocks in each direction
A2-2×10 Shin Boxes (level 1) or Squat to Half Shin Box level 2 or level 3
B1-2×5 Squat to Flexion Drill
B2-2×5 Active Hangs, level 1 or level 2. Hold for 10-15 seconds on last rep for either variation.
C1-5 Bear Flows (level 1) or Cossack to Pigeon Flow (level 2) each side
Strength:
1&1/4 Squats. Tempo 2311X. Rest 60 seconds between sets.
1×10 reps. Level 1- no weight or banded, Level 2 empty bar in Front Rack
3×5 @ 50% weight. Level 1 use kettlebells single in bottoms up position or doubles in rack position. Level 2 use front racked barbell
3×5 @ 60%
3×5 @ 70%
Post Stretch Bonus:
-30 seconds Death Stretches each leg
-30 seconds Shifting Pigeon each leg