Warmup
Hip Seesaw
Full Gym
A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side
B. Deadlift: build to a heavy single
note-other options: build to a heavy 3, 5, or 8 if that’s more suitable for the weights you have.
C1. Single Leg DB/KB RDL on Wall: 3 x 10/leg @3010; rest 1 min
C2. KB/DB Windmill: 3 x 3-5/side; rest 1 min
note-go heavier on these today
D. Friday Challenge: 30 DB Devil’s Press for time. (“Rx” roughly 30lb/20lb for this one)
E. Range:
Shinbox Switch, loaded
Minimal is Maximal Gym
A. Single Leg ISO Hold w/Knee Raise: 1 x 90 sec/side
B. Weighted Skater Squat: build to a heavy set of 5/leg, then finish with 10/leg unloaded. (split up as needed)
C1. Single Leg DB/KB RDL on Wall: 3 x 10/leg @3010; rest 1 min
C2. KB/DB Windmill: 3 x 3-5/side; rest 1 min
note-go heavier on these today
D. Friday Challenge: 30 DB Devil’s Press for time. (“Rx” roughly 30lb/20lb for this one)
E. Range:
Shinbox Switch, loaded