TRAINING – November 30, 2020

SOFT TISSUE + MOBILITY

LOWER BODY

Foam Rolling

• Glute Smashing x 1 min/side

Hip CARs

• Seated Internal Rotations x 10/side
• Hovering Internal/External Rotations x 5/side
• Runner’s Lunge Sequence (Shortened Version)
• Standing Hip Circles x 5/dir/side

Glute Activation

• Quadruped Hip Extensions x 8/side
• Side-Lying Hip Abductions x 8/side

UPPER BODY

Shoulder CARs

• Infinity Hovers x 5/side

MOVEMENT

3 Rounds

• Face-the-Wall Squat x 5
• SHOP Curl-Up x 5
• Tuck Jumps x 5

STRENGTH

4 Rounds

• Goblet Squat x 8
• Bent-Over “T’s” x 10

3 Rounds

• Single-Leg RDL x 8/side
• Chinups x “Quality Set”

3 Rounds

• Single-Arm Plank x 30 sec/side