Beyul Training

WHITEBOARD – 05 October 2015

Posted by beyultraining on October 5, 2015 · 3 Comments 

Movement Prep:

1a. Hollow Body Hold: 5 sets of 12s holds
1b. Shoulder Bridge: 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. This is STATIC. No rock. 

2a: Single Arm Plank: 3 sets of 12s
2b: Straddle Reverse Hyper Holds – 30s

*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. Single arm is the exact same as a standard but with 1 arm. None or slight rotation of the shoulders/thoracic. 

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.

Strength Work:

Front Squat: 75% 3 sets of 5

*Pause 3 seconds on first 2 reps

Conditioning:

5 rounds of:
200m Run
10 DB Step-ups (Each Side)
10 DB Push-Presses 

*DB = ~20% max press