Home Workout #4

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Workout of the Day

Warm Up:

AMRAP5
10 Boot Strapper
20s Squat Hold
Quadruped Rotation (L)
Quadruped Rotation (R)
10 Arm Circles

Strength:

5 Sets
8-12 Table Rows
15 Water Bottle Reverse Flys
- Rest as needed b/w Sets -

Workout:

5 Sets
20 Shoulder Taps
15s Single Leg Wall Sit (R)
10 Squat Jumps
15s Single Leg Wall Sit (L)
10 Squat Jumps
20 Shoulder Taps
- Rest 1:00 min b/w Sets -

Conditioning

Recovery:

40:00 - 60:00 min
easy Bike ride

Core Workout

Workout:

Part A:

10 Sets
10 Flutter Kicks
10 Scissor Kicks
5 Aligator Rolls
- Rest 30s -

Part B:

3 Sets
15s Front Scale (L)
15s Back Scale (L)
15s Front Scale (R)
15s Back Scale (R)
- Rest as needed b/w Sets -

Mobility

2 Sets
10x Quadruped Thoracic Rotation (L)
10x Quadruped Thoracic Rotation (R)
1:00 min Frog
30s Thread the Needle (L)
30s Thread the Needle (R)
1:00 min Low Dragon (L)
1:00 min Low Dragon (R)

 
Joshua WichtrupKommentieren