DAY 3 Squats & 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
Flow Drills:
2-3 Rounds of
A1-5 Bear Downdog Flow (level 1) or Cossack to Pigeon Flow (level 2) 5 each side
A2- 10 Forward and Back Scale (level 1) or Rond de Jambe (level 2)
A3-10 Bear Hold to Sit Throughs (level 1) or Monkey Hop to Sit Throughs (level 2)
Strength:
Pause Squats, tempo 2311X. Rest 90-120 seconds between sets.
3×5-7 @ 50% weight. Level 1 use kettlebells single in bottoms up position or doubles in rack position. Level 2 use front racked barbell
3×5-7 @ 60%
3×5 @ 70%
Conditioning:
3-5 Rounds of the following:
-10 Swimmers
-10 Side Plank Raises each side
-10 Back Extensions (level 1) or GHD Back Extensions (level 2)
Post Stretch Bonus:
-5 Cobra Walk Outs to Child’s Pose hold last rep for 30 seconds in each position
-30 seconds Death Stretches on each leg
-30 seconds Shifting Pigeons on each leg
-30 seconds Posterior Chain Stretch
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