11/8/17 Training….The Original Performance Enhancer

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Warm Up:

Jog D&B inside gym x 2 (at every turn around, change direction then do 3 up downs)
20′ Bear Crawl
8 Russian KBSwings
w/ a light pair of DB’s:
Mixed Hi-low Carry x 50′ each
8 Alt SL RDL’s
6 Cossacks

Strength Work:

A.1) BB Back Rack Walking Lunge – 4×12……Increasing…From the Rack….Go Heavy

A.2) Sandbag Glute Bridge – 4×8……Back on Bench, Sandbag on Lap…..Go Heavy

A.3) Lying Shoulder Y-T-A-W – 4x10ea…….Face Down on Bench…..5lb Plates….Focus on Scap Retraction

B.1) Banded Hip-Flexor -3x12ea…….Light band at the bottom of the Rack……Wrap the band around one foot…lay on your back on the ground and hand on your head….Start with tension on the band….This movement mimics a “bicycle” ab crunch….except you’re only working half the movement at a time…..Drive the leg with the band attached towards your head….touch opposite elbow to knee for 1 second….then relax….continue until all reps are completed…then switch band to other foot and repeat. The focus should be on driving the knee…not the crunch.

B.2) Wall Ball with No Squat – 3×8

B.3) Alt. Hammer Curls – 3x10ea

C.) 100 Sit-ups………*If there is time*