Thursday 10-12-17

Post chain madness tempo 4,1,1,1

1a) Single Leg Bridge- 3x10

1b) Single Leg KB Deads- 3x10

2a) Dumbell Bent Over Row- 3x10

2b) Dumbbell Rear Delt Flys- 3x10

3a) Hip Extension off GHD- 3x10

3b) Banded or DB fire hydrant- 3x10

4a) Barbell High Pulls- 3x10

4b) Hamstring Curls on med ball- 3x10

Mobility

Spend 2 minutes in Samson w/ banded distraction from rack

Spend 2 minutes in adductor and Glute stretch w/banded distraction from rack

Spend 2 minutes in Goblet squat. 

 

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