Week 5 - Workout 4
Today's workout provides some great glute activation and total body activation. A lovely salve to yesterday's onslaught!
Equipment: Bench/Chair/Couch/Bed for Hip Thrusts, Slider Setup, and a Timer
Warmup Activation Warmup Then 3 Rounds of Beast Circles (2x Left then 2x Right) Rising Clamshells x 6 per side Then 3 Sets of Turkish Getups x 2-3 per Side Rest as Needed between Sets
Work
Block 1
3 Rounds of
Glute Bridge Work:
Hold Left leg in Elevated Glute Bridge on Bench and Slowly Raise/Lower the Right Leg :06s Up and :06s Down, Alternating Legs for a Total of 4x per Leg
Immediately 20x Hip Presses
Rest 1:00
Block 2
3 Rounds of
Hollow Hold for :30s
then Supine Leg Lifts x 20
Rest 1:00
Block 3
3 Rounds of
Slider Pushups:
Have Sliders Under Your Hands and Come Down to Bottom of Pushup, Slide your Left Arm Forward :04s Out and :04s Back, Alternating Hands for a Total of 3x per Arm
Immediately 10-15 Close Grip Pushups
Rest 1:00
Cool Down
Deep breathing to get your body back to homeostasis - get that stress level back down. Stretch out those shoulders, back, neck, and glutes.
Make It A Great One!
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