3-31-21 Wednesday Conditioning & Recovery

Warm Up: 

• Goddess to Temple Pose: Hold each position 30 seconds, 4 rounds
• Beast to Low Lunge: flow through so that you lunge 10 times on each leg
• Figure four: hold 20 seconds each side, 2 rounds
• Quadruped hip circle: 10 each side
• Hip circle (on your back): 10 each side (start video  at 2:36)

• Sled drag 4x2mins- moderate
  partner up- as one partner is dragging the sled the second partner picks an ab from below to complete.

• Then, Bands: 3 Rounds - use a light band
  
  • 20 single arm banded row right
  • 20 single arm banded row left
  • 10-20 internal shoulder rotation right
  • 10-20 internal shoulder rotation left
  • 10-20 external shoulder rotation right
  • 10-20 external shoulder rotation left

• ABS: 4 rounds
  • 20 (total) Kettle bell pull through
  • 10-12 Superman - 2 second hold each side
  • 20 (total) Starfish
  • 30-40 (total) flutter kicks

• Glute burnout - BANDED:
  
  • 30 seconds lateral walk
  • 30 seconds kick back right
  • 30 seconds kick back left
  • 30 seconds seated abduction
  • 30 second isometric squat hold