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Workout A

Writer: David Lai
David Lai
Sep 3
1 min read

Phase 2 loading


Warm up (mobility): x1

1.    90/90s                   

                            








2.    Cat cows                                           x10

3.    Wall push hip car rhythmic             15s per movement per side

 

 









Warm up (isometrics): x2

1.    Deep squat hold supported            40s hold


2.    T-spine opener band resisted       10/side


3.    Pallof press hold                              30s hold per side




Block 1: x3

1.    Single leg RDL into shoulder press 8/side 15 lbs


2.    Copenhagen plank 10s hold x 5


 

Block 2: x3

1.    Kettlebell swing 12kg x25

2.    Banded star plank 10/side



Stretch block x2

1.        Quad stretch (couch stretch in Bulgarian split squat position)  30s hold

2.        Groin stretch 30s hold

3.        Cobra press x10




Workout B block 2 substitute


Block 2x3

 
 
 

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