Workout of the Day
Warm Up
2 minute echo bike - fast1 minute banded ankle distraction, each side
1 minute banded hip distraction, each side
Then…
2 rounds:
1 minute wall sit
20 jumping lunges
Then…
3 rounds:
10 poliquin step ups, each side
30 second bottom squat hold / stretch
Then…
Begin skill development
Skill Development
Accumulate the following exercises for quality - unpartitioned:30 feet together air squats
15 each side, ATG split squat
30 bottom pistol foot switches
15 each side, single leg eccentric squat to two legged stand
30 alternating shrimp squats
02132026
For time:50/40 calorie echo bike
40 alternating single leg squats
30/20 calorie echo bike
200 meter walking lunge
Cool down
2 minute wall v-sit stretch1 minute couch stretch, each side
1 minute wall figure 4 glute stretch, each side