Beyul Training

Movement Prep:

1a. Straddle Hollow Body Hold: 3 sets of 24s holds
1b. Table Rock: 5r after each set of 1a.

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees.

**For the table rock make sure you press the hips all the way up at the top and feel your chest open to the ceiling. You will have a stretch in your biceps at the top.

2a: Plank: 3 sets of 24s
2b: Straddle Reverse Hyper – 10

*The video is for a plank walk, not a stationary plank but it does a nice job of demonstrating what a proper plank looks like. You should have protracted (slightly rounded upper back) shoulders, up on your toes, thighs together, straight arms, and have the chest swept over the hands a good amount.

**For the straddle reverse hypers you can perform these on the brown glute ham machine. I would prefer your toes to be pointed out and a better straddle than the demo video. Your glutes will be on the top as well as your hip flexors.

3a: Jefferson Curl:  5 sets of 5

*Bump weight up a little since dropping to 5 sets of 5

Strength Work:

*Deload – No strength work

Conditioning:

2 Sets of:
20 Walking Death Marches (Unilateral – Hold 1 DB in one arm for 10 and switch for an additional 10)
4 Waiter Walks (2e Side)
20 Dumbbell One Arm Snatches (10 each side)

*DB = 10% back squat

**REST 60s after 2 sets and repeat for additional work

Notes: Enjoy