Day 3

Glutes, Legs, Abs

Warm-Up

General Mobilization 10 reps of each in each direction

2 Rounds of:

1 Bear Walks (forward & back)

5 per side Single Leg Anterior Chain Stretch

5 per side Figure 8 (feet together & apart)

Preparation

2 Rounds of:

30 sec Ankle stretches (in each position)

5 per side Shin Box 

2 Rounds of:

5 Squat to flexion 

5 per side Cossack squats/Pigeon Stretch/Static Lizard Stretch (level 1)

+ 30s Bear Hold

or

5 per side Cossack to Pigeon to Lizard Flow (level 2) + 30s Bear Hold

Glutes, Legs and Abs

Rest 60-90 seconds between rounds

R1: 1×10 per side SuitcaseDeadlift light weight + 30s Hollow Body

R2-4: 3×8-10 per side SuitcaseDeadlift with med weight + 30s Hollow Body

R5: 1×6-8 per side SuitcaseDeadlift with heavy weight + 30s Hollow Body

Conditioning

5 Rounds of:

3-5 per side Swing – High Pull Only (level 1) or Swing-High Pull-Snatch Combo (level 2)

10 Tucks (level 1) or Tuck Straddle Pike (level 2)

10 Back extensions

Stretch

30 sec Cobra Walkouts to Child Pose

30 sec per side Death Stretch

30 sec per side Runners Stretch

30 sec per side Shifting Pigeon

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