X-Fit : 31/07/17 - Week 2

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations

 

A. Back Squat -  5 @ 75%, 5 @ 80%, 5 @ 85% + 

 

B. Front Rack Split Squat (Back foot elevated onto 3dc Blocks) - 3 x 6 + 6

 

C. Hill Sprints - 4 x 25m, 4 x 15m

 

D. Core - 3 Rounds

30sec x Lateral Pallof press Walk / L

30sec x Dynamic Plank 

30sec x Lateral Pallof press Walk / R

30sec x Bear Crawl Med Ball Dribbles (Forward & Backward)