HOMEWOD 03/04/2020

A714A280-A41E-4A25-9334-2E0E41332135

A.
Warm-Up:
Lunge Matrix x 3 steps to each lunge position with each foot (forward, lateral, reverse, bowler)
Cat-Cow x 10-15 reps
Reverse Lunge or Dragon Flag x 5
Table Turners Hold 30 second
.
60-90 second transition then…
.
.
B.
Three Sets:
60 seconds Alternating Cossack
Squats
Rest 30 seconds
30 seconds Plank Shoulder Taps
30 seconds Glute Bridge Marches
Rest 30 seconds
.
60-90 second transition then…
.
.
C.
Three Sets:
30 seconds Jumping Squats
Rest 15 seconds
30 seconds Flutter Kicks
Rest 15 seconds
.
60-90 second transition then…
.
.
D.
Plank Challenge!
Hold each plank position for 60 seconds without resting (if possible):
Prone Plank on Palms
Side Plank Left
Side Plank Right
Prone on Forearms
Superman
Table Top
Hip Bridges
.

by Coach G. Falchi

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