9-26-19 lower body auxiliary

Warm up
take 10 mins to work through any tight or sore muscles with:

  • soldier marches
  • hip openers *choose any movement you prefer- swan pose, childs pose, etc..
  • foam rolling
  • light stretching
  • banded goodmornings

Main work

  • 4x200 ft sled drag *medium weight
  • reverse hyper 4x10-12
  • banded hamstring curls 4x30
  • calf raises 4x20

2 rounds of:

  • 50 banded donkey kicks (25 each side)
  • 50 banded glute thrusters
  • 20 banded fire hydrants
  • 20 db single leg deadlifts (10 each side)

then end with,
6-8 rounds tabata 20 secs work/ 10 secs rest:

  • pilates boat pose pulses *use bands if possible (see image above for illustration)
  • alternating single leg lowers to lower ab circles *this sounds confusing but I'll post a video in the morning

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