Strength
3 Sets
- 10-12 Hack Squats w/ foam roller
- 3/side Hip Airplanes
- 5/side Alternating Cossack Squats
- 3 Jefferson Curls w/ :10 negative
Notes
Our strength today involves four exercises that target lower body strength and mobility. You will rotate through the 4 exercises for 3 rounds, resting as needed between each exercise.
Hack Squats w/ foam roller. Move through a full range of motion. Get all 12 reps first, then add weight.
Hip airplanes. If you struggle to hold your balance, hold on to the rig and focus on moving through as big a range of motion as possible while showing control. Move slowly here.
Cossack Squat. Focus on a deep range of motion. If you can sit comfortably into the bottom of the squat, then add weight.
Jefferson Curls. Use a very light weight here. If you have a history of back issues, considering substituting a banded hamstring stretch for :30 on each leg.
Conditioning
4 Rounds
Complete as many rounds as possible in 2:00:
- 20m Goblet Hold Walking Lunge
- 2 Wall Walks
- 10 Kettlebell Swings
Rest 2:00
Notes
Today’s workout is 4 rounds of 2-minutes of work with 2-minutes of rest. Your score is the sum total number of rounds and reps from all 4 rounds.
The kettlebell weight should allow you to complete the lunge and the swings unbroken. Maintain a soft touch of the knee each step. And the swings should feel light-moderate.
The wall walks should not take longer than :20 to complete. Adjust the number of reps or target height.