WHITEBOARD – 10 January 2017


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.


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


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?

One Response to “WHITEBOARD – 10 January 2017”
  1. dedikdrfc says:

    A1. Scapular Shrugs: Done
    A2. Swivel Hips: Done

    B1. BW Squat Hold: Done
    B2. Hip Reach + External Rotation Lift: Missed this


    Couch Stretch: Done
    Kneeling Achilles: Done

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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