Beyul Training

WHITEBOARD – 12 January 2017

Posted by beyultraining on January 11, 2017 · 1 Comment 

Warm-up/Strength:

A1. Elbow Side Plank Twist: 4 sets of 10e Side
A2. Standing Trunk Circle – 5 Reps each way

B1. Bulgarian Row: 4 sets of 6
B2. Bent Twisting Lat Stretch 15s Hold eSide*

*You can grip the ballet bar for this

Workout:

Stationary Bike:
30 minute steady state bike ride

~75-80% effort

Cooldown:

Supine Trap Stretch: 120s Hold

Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic.

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