Monday, July 11, 2016

11 July 2016 (Lower Body Strength)

Foam Roll/TP/Correctives
Dynamic Warmup
Condo: 8x60 yard shuttles on the min
PAP: Band walks: fwd, back, lateral R, lateral L, Straight leg fwd, SL Back, SL lateral R & L x 15 yds each
T1a
Power Clean: Warm Up 591 Working Sets 67 1
   73 1     82 1    85 1     85-88 1 
                                           5                             4       3         2       2         2
Pigeon or brettzle stretch 4x :20-:30sec each side

T1b
Squat or Deadlift Warm Up  48 1        59 1
                                              8           5
64 1      731        79 1          85       91 1      94 1
5          4            2-3         5          1-2      ME
Pigeon Stretch 4x:30 sec ea side


T2 
KB/DB RFE Slingle leg squat 5x5ea
Glute Ham Raises 5x5

T3
Rotational MB throws 3x4ea
Barbell Glute Bridge 6
Alligator Walks 3x15 yards each






Lower Body Foam Roll/Stretch

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