Beyul Training

WHITEBOARD – 21 March 2016

Posted by beyultraining on March 21, 2016 · 3 Comments 

Movement Prep:

1a.Straddle Reverse Leg Lift: 3 sets of 3r
1b.Standing Weighted Oblique Stretch: 30s each side

2a: Negative Hanging Leg Lift: 3 sets of 3r
2b: Jefferson Curl Hold – 30s

**Straddle Reverse Leg Lift: Skip to 0:44 for demo of a scaled version

**Oblique Stretch: Instead of reps, like we have been doing, hold the dumbbell to the side and hold in the deep side arch. Let the oblique open and do not let the opposite foot come off the ground.

***Leg Lift – If you can’t do this with control and full compression, modify to 1/2 hanging leg lift or 1/2 tuck hanging leg lift.

****Jefferson Curl Hold, is similar to the Oblique Stretch. Curl yourself into the deep position of the Jefferson curl and hold it for 30s. You will use a lighter weight than you most likely did for the reps. Think about squeezing the quads in the low part to keep legs straight and try to get the chest to thighs/knees.

Strength Work:

A1.  Barbell Split Squats: 3 sets of 12 (12 each side) 35% max back squat

A2. Twisting Squat Example – 3 reps each way in-between sets

*You should be able to do all 4 sets relatively easily. If not, lower the load.

**If you don’t have the mobility and strength for the Twisting squats. Perform 5 Hawaiian Squats each way in between. Go to the depth you can control!

Conditioning:

5 Rounds:
10 DB Thrusters (1 DB = 10% of your back squat
20 Glute Ham Back Extensions (BW)