WHITEBOARD – 30 July 2015
Workload:
Movement Prep:
1a. Side Twists: 5 sets of 9
1b. Hip Swivels: 10 (5 each way)
*For the Side Twists, keep your heels on the ground. Arms are straight and you want to return the DB to above chest height inbetween reaching for ground.
**Hip Swivels are what they sound like. Standing shoulder width apart driver your hips back and swivel them front to back in a circular motion trying to open the hip throughout. It looks like an exaggerate hula hoop movement.
2a: Tuck ups: 5 sets of 5
2b: Windmill – 5e side*Notice the tuck ups are done with control. You should be able to pause for a second at the top where your knees are fully tucked into your chest. SLOW is the name of the game
**For the windmill pick a weight that you can control. Straight arm is the key with straight legs. Don’t push the weight or go too fast where the weight moves away from being centered and controlled.
3a: Deck Squats: 5 sets of 5
3b: Skier Squats: 10*If you do not have the mobility to perform deck squats, work on third world squat holds for 4 sets of 30s. Try to relax and let the spine deload in the bottom
***Skier Squats will not be to parallel unless you are very flexible. It will most likely be 1-2 inches above parallel
Strength Work:
8 Sets of 3 Box Jumps
*Build to a height that you can be successful with but is still challenging. You can make it higher as your progress through your reps
Conditioning:
10 Air Squats
100m Run (50m Shuttle)
5 Pull-ups*Rest 30s and repeat for 10 rounds
Notes: Deload today so box jumps instead of barbell and lighter on the reps for the movement prep.
Beyul Training 