Announcement
OFF-DAY ACCESSORY WORK - 080420
Tuesday, August 4th 2020
WARMUP
Team dryland warm-up, about 10 each
- Calf stretch
- Knee hug
- Quad stretch
- Single leg RDL
- Frankensteins
- Open the gates
- Close the gates
- Lunge and reach
- Heel/toe stretch
- Arm circles
- Dynamic squat stretch
- Horizontal arm circles
ACCESSORY WORK
4 sets:
20 backpack shoulder press
Rest 1-2 minutes between sets
Use a lighter weight in your backpack. You should be able to do all 20 reps without stopping, but it should be challenging.
You can also use a kettlebell or dumbbell (a weight), and either do both arms for 20 or do 20 on each arm.
4 sets:
6 glute bridges
6 single-leg glute bridges (L)
6 single-leg glute bridges®
For all reps, hold at the top of each rep for 2 seconds.
Rest 1-2 minutes between sets
5 sets:
5 inchworms (push-up optional)
20 second plank
10 plank up-downs
5 inchworms
Rest 1-2 minutes between sets
COOLDOWN
Stretch for 10-20 minutes
HELPFUL LINKS
Backpack Shoulder Press
https://www.youtube.com/watch?v=BjznPLR-mlY
Single Leg Glute Bridges
https://www.youtube.com/watch?v=afwCk8f-Uwg
Plank Up-Downs
https://www.youtube.com/watch?v=CS_jUtll3nw