DAY 5 Overhead Squats, Pulling Complex, Jumps
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 5 each side Cossack to Pigeon Flow (level 2)
A2- 10 Forward and Back Scale (level 1) or Standing Rond de Jambe (level 2)
B1-2×5 Shoulder Dislocates (no weight-level 1, add 2-5lbs-level 2)
B2-2×5 Hanging Shoulder Rotations each direction
Strength:
*Rest 60-90 seconds between sets.
A1-2×10 reps See-Saw Squats tempo 231X @ 40-50% weight
Level 1-Switch at top of rep when standing or Level 2- switch in bottom of squat. Place band around knees optional in both levels if you are having trouble keeping external rotation in hips.
A2-2×10 each arm Pivot Ring Rows tempo 222X (level 1- rings set high) or (level 2- rings set lower)
B1-2×7-10 reps SeeSaw Squats @ 50-60% weight
B2-2×10 each arm Pivot Ring Rows tempo 222X (level 1- rings set high) or (level 2- rings set lower)
C1-2×5-7 reps SeeSaw Squats @ 60-70% weight
C2-2×10 each arm Pivot Ring Rows tempo 222X (level 1- rings set high) or (level 2- rings set lower)
Conditioning:
3-5 Rounds of
10 Deck Squats (level 1)
20 Mountain Climbers each side
10 Walking Lunges (level 1) or Long Jumps (level 2)
20 Side Planks (level 1) Side Line Raises (level 2) each side
10 each side Lateral Steps (level 1) Or Hops (level 2)
Post Stretch Bonus:
-30 seconds Tricep Stretches each side
-30 seconds Death Stretch each side
-30 seconds Shifting Pigeons each side
-30 seconds Posterior Chain Stretch
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