WHITEBOARD – 23 October 2015

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:

Deadlift: 1 Set of Max reps at 80%

*Don’t be an idiot and warm up to your max rep set. Also, per the usual a max rep set isn’t go until you physically can’t do anymore. It is go until you can’t do it with proper form. A small deviation isn’t horrible, but be smart.

Conditioning:

4 Rounds of: 
400m Run

20 Back Extensions

1 Rope Climb

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Comments
2 Responses to “WHITEBOARD – 23 October 2015”
  1. The Champ! says:

    I believe that’s a shot at BMaguire

  2. Kevin Olds says:

    Having shoulder issues at the moment – skipped the Deadlifts and the Rope and doubled up on the run.

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