Monday, February 22, 2021

HOME MADE Program

1. Strength

3 Rounds:

15 Weighted Hip Thrusts OR Single Leg Hip Thrusts

8/side Single Leg Deadlift

30s - 1 Min Reverse Plank Hold

2. Conditioning

For time

100 - 80 - 60 - 40 - 20

Double Unders OR Singles OR Lateral Line Hop Overs *

50 - 40 - 30 - 20 - 10

Air Squats *

Every 2Mins starting at the 2:00 10 Alt. V-Ups

3. Mobility

5 Mins Smash

Grab a foam roller / lacrosse ball / tennis ball / Small childs toy

Tight calves? Smash the on barbell or lacrosse ball -

Tight hips? Smach hip flexors and glutes

Tight Shoulders? Smash just below traps, outside of shoulders

BUILT Program

1. Strength

E4MOM x 7 Rounds

3 Back Squat - As heavy as possible

5 Tall Box Jumps (30/24)

2. Conditioning

11 Rounds

1:15 Row for Calories

Rest :45