X-Fit : 13/09/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations (Hip Flex, Hamstrings, Shoulders)
  • Hillbilly Tennis (reactive game)

 

A1. Trap Bar Pulls   - 3-5 @ 70-75%

A2. Lateral Lunge w/ Knee Drive - 5+5 @ 16/20kg

A3. Lunge Jumps x 8 (No load)

  • Rest 20sec b/t exercises and 60-90sec b/t sets

 

B1. Seated Shoulder Press into push Press -  5 + 5 @70-75% of your strict press 

B2. Inverted Rows (feet elevated) - Rev grip x 8

B3. Banded Face Pulls x 8-10

  • Rest 20sec b/t exercises and 60-90sec b/t sets

 

C. Midline Circuit 4 x 20/10sec

  1. Leg Lowers with Thrust
  2. Plank Reach / Row (purple band)
  3. Spread Eagle @ 15/20kg
  4. Side Plank Dips 
  5. Supermans