WHITEBOARD – 24 January 2017
Strength:
A1. Scapular Shrugs: 3×8
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: 3 sets of 30s*
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:
10 Minute AMRAP:
15 Kettlebell Full Extension Swings
10 Kettlebell Hang Cleans (5e side)
10 Kettlebell Push Presses (5e side)
*Pick a weight that you can do all the movements with
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?
Beyul Training 