Announcement

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OFF-DAY ACCESSORY WORK - 080420

Posted by Max Lucas on Aug 04 2020 at 10:34AM PDT

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

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