- Joined
- Jul 31, 2011
- Messages
- 14,840
- Reaction score
- 10,740
Cardio:
- 30 min bike LISS - 13km
- Shadowboxing
Misc:
- Quick mobility warmup
- Prone leg curls with plantar flexion
8x10kg, 8x10kg, 8x10kg
- Supine clamshells with band (unilateral)
- Sidelying clamshells with band
- Squats with bands and pause + kickback for medius
- Sidestepping with band
- Psoas March with bands (controlled eccentric)
BW:
- Beginner shrimps (2nd): 5 reps each leg
- Chinups: 6-7 reps
- Diamond pushups (2nd): 6 reps
- Hanging straight leg raises (2nd): 8 reps
- Diamond pike pushups (2nd): 7 reps
- Inverted rows: 8 reps
x3 sets
- 30 min bike LISS - 13km
- Shadowboxing
Misc:
- Quick mobility warmup
- Prone leg curls with plantar flexion
8x10kg, 8x10kg, 8x10kg
- Supine clamshells with band (unilateral)
- Sidelying clamshells with band
- Squats with bands and pause + kickback for medius
- Sidestepping with band
- Psoas March with bands (controlled eccentric)
BW:
- Beginner shrimps (2nd): 5 reps each leg
- Chinups: 6-7 reps
- Diamond pushups (2nd): 6 reps
- Hanging straight leg raises (2nd): 8 reps
- Diamond pike pushups (2nd): 7 reps
- Inverted rows: 8 reps
x3 sets