Beyul Training

WHITEBOARD – 10 January 2017

Posted by beyultraining on January 10, 2017 · 1 Comment 

Strength:

A1. Scapular Shrugs: 4×10

A2. Swivel Hips*: 10e side

*Maintain a 90 degree angle in the hips and knees & keep the glutes on the ground at all times.

B1. BW Squat Hold: 4 sets of 40s*

B2. Hip Reach + External Rotation Lift: 5 each side with 1 sec pause at top

*Don’t worry about your back angle in the squat hold. Work to get your hamstrings as close to your calves as possible.

Workout:

Complete the following:

1000m Row

5 Rounds of:
Reverse Lunges or Shrimp Squats – 12 e side
Handstand Hold – 20s
Box Jumps w/ alternating step down – 6

1000m Row

Cooldown:

Couch Stretch: 120s Each SIDE! Keep your torso as tall as you can. Also, take note if you can contract the glute on the leg you are stretching. You should be able to at all times.

Kneeling Achilles : 90s Each Side

Do you have questions on the programming this year? Take a look at this: Where we are going?