Monday 200824 – Photo of the Day

Warm Up
3 rounds for quality:
10/side Quadruped Plank Shoulder Taps
10/side Side Plank Rotations
10/side Single Leg Glute Bridges

Strength
A1. Toes Elevated Romanian Deadlifts, 3 sets of 10-12
A2. Single Arm Dumbbell Rows, 3 sets of 10-12/side
A3. Lateral Hop to Single Leg Pause, 3 sets of 5/side

Conditioning
15 minute EMOM:
5 No Push Up Burpees
7 Ab-Mat Sit Ups
9 Russian Kettlebell Swings

Coaches Notes

Strength: The Toes Elevated RDL increases the stretch/tension on the hamstring. Only go as low as you can keep a neutral spine. Use any available object for the DB rows and consider adding a tempo if what you have isn’t heavy enough (31X1). Continue to practice the Single Leg Lateral Jumps with a pause and find stability in the hips as quickly as possible upon landing.

Conditioning: We want you to finish all three movements in 30-45 seconds each minute for 15 rounds. Scale the volume down of each movement if you’re having trouble. Happy Monday, Team!

Beyond the WhiteboardBeginner ‎/ Experienced

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