X-Fit : 24/07/17 - New Cycle Week 1

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations
  • (Hips, Ankles, Disc Squats)

 

A. Back Squat - Introduction Week: 5 @ 55%, 5 @ 65%, 5 @ 75% + 

 

B. Front Rack Split Squat - 3 x 8 + 8 

 

C. Hill Sprints (or Prowler) - 8 x 20m

 

D. Core - 3 Rounds

30sec x L. Pallof press

30sec x Plank 

30sec x R.Pallof press

30sec x Bear Crawl (slow)