11-20-19 Lower Body Focus conditioning

Warm up
2 rounds of tabata timer of 20 secs work/20 secs work (there wont be any rest, just use the 20 secs to move slowly into the next movement)

• 20 secs warrior 2 hold
• 20 secs warrior 1 hold
• 20 secs warrior 3 hold
• 20 secs low runners lunge
• 20 secs swan pose *right leg on first round and remember to switch sides on the 2nd round

Auxiliary work
complete 4 rounds of the following:

• 10-12 weighted back extension
• 30 banded leg extensions
• 30 calf raises {10 toes in, 10 toes straight, 10 toes out}

Conditioning work
complete 5 rounds of the following 30 secs work/ 10 secs transition:

• 30 secs front squats @50% of your 1rm
• 30 sec bird dog hold (right arm up)
• 30 sec bird dog hold (left arm up)
• 30 sec wall ball shots

Training notes:
weighted back ext: use a barbell or hold a plate to your chest. substitute these with supermans using an ab mat if you don't have access to a back machine or reverse hyper.
front squats: if you don't know your 1rm, use a light to medium weight. This is just an auxiliary movement today and not to be heavy. Sub with DB front squats if needed.
Wall ball shots:  substitute these with wall sits with an twist if you don't have a med ball to throw.