GROUP WARMUP
:30 Bike or Ski
5 Plate squats (tempo: 3 sec down, 3 sec hold)
10 PVC lift-offs
5 Bent over dumbbell ‘Y' raise
McGill Big 3
MOVEMENT PATTERN REINFORCEMENT
Circuit 1: OVERHEAD STABILITY
3 sets -
:20 Box stretch
:20 Overhead yoke hold (modify: barbell)
:20 Low seated bottoms up dual kettlebell overhead hold
Circuit 2: SQUAT
3 sets -
:20 Frog stretch
5 Dual kettlebell front rack squat with a 3-second pause at the bottom (add band above the knee)
8 Each leg rear elevated split squat - body weight
Circuit 3: PULL
3 sets -
10 Banded pull-aparts
5 Scapular pull-ups www.youtube.com/watch?v=icD6a_JcCbQ
5 Bent over dumbbell row (3-sec hold at top)
Circuit 4: MOBILIZE
:30 pigeon stretch right leg
:30 low dragon right leg
:30 single leg forward fold right leg
:30 pigeon stretch left leg
:30 low dragon left leg
:30 single leg forward fold left leg
Food for Thought Friday - Eating Before Working Out
People often ask us if they should eat before they work out. And many people/articles/experts make it confusing. Here are some thoughts on the subject:
