A.Core Stability/Hip/Knee Health
2 Rounds
A1. Lateral Band Distracted Split Squats 31X1 Tempo 10 Reps per side – add DBs if stability is proficient
A2. Split Stance Palof Press 10 reps per side
A3. Nordic Hamstring Negatives 3-5 Reps – use a partner to hold feet
A4. Arch Hold :45
M. Players Choice Cardio (36 minutes total):
Bike, ski or row. Use the same machine throughout.
10 Mins Max Cals
rest/walk 3 mins
10 Sets
:30 Sprint/ :30 Easy effort – max cals per :20 but aim for consistency across
rest/walk 3 mins
10 mins Max Cals
Program Notes:
Today we’ve got some accessory work to start the day. We are focusing on core, hip and knee health with these moves.
Our conditioning piece is another players choice cardio building on last week. You’ve got bookend 10min efforts. Your pacing will obviously be different than last week’s 5 mins.
Your sprint intervals in the middle are 10 seconds longer and you’ve got 10 seconds less rest. This will make a difference but I still want you to push aggressively.
This work is very challenging both mentally and physically but the benefits to your overall health are numerous. SHOW UP and CHALLENGE YOURSELF to become tougher both mentally and physically.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
All level scales the same today. If anyone is struggling to maintain consisteny in the sprints take a round or 2 off.