Beyul Training

WHITEBOARD – 12 October 2017

Posted by beyultraining on October 12, 2017 · Leave a Comment 

Warm-up/Strength:

A1. Straddle Oblique Reaches: 3 sets of 5 each
A2. Standing Trunk Circle – 5 Reps each way

B1. Chin-Up Hold on Rings: 3 sets of 20s
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Deadlift (Conventional): 4 sets of 4: 70% 1 rep max

Workout:

D1. 5 Rounds of:

20s Deck Squats
20s Burpees
20s Rest

D1. 6 sets of:

10 DB Lunges (1 DB = 10% best back squat)
30s Plank hold (Use DBs as handles)

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