DAY 5 Squatting, Pulling & Kbs
Warm Up:
A1-General Mobilization 10 reps of each in each direction
Preparation:
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
Strength:
*Rest 60-90 seconds between supersets.
A1-3×5 Box Squats tempo 131X @ weight 30-40%
A2- 3×10 Ring Rows level 1 or level 2 in neutral grip
B1-3×5 Box Squats @ weight 50%
B2- 3×10 Hinge Ring Rows
C1-3×5 Box Squats @ weight 60%
C2- 3×10 Pivot Ring Rows each side
Conditioning:
10 Knee Raises (level 1) Toes to Bar (level 2)
10 Side Planks (level 1) or Side Plank Raises (level 2)
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