Intermediate
Thread the needle for 8 repetitions on each side
Complete 6 hip lifts on each side
Strength:
4 Rounds –
5 Barbell lunges / side @ 60 – 70%
5 Barbell rows @ 70%
Muscular Endurance:
Complete the following every 75 seconds for 8 Rounds –
Station 1:
12 Single leg hip bridges (left)
Suitcase carry x 90 ft (right) (go heavy)
Station 2:
12 Single leg hip bridges (right)
Suitcase carry x 90 ft (left) (go heavy)
Metabolic Conditioning:
Complete one round of tabata with each of the following movements –
- V – ups
- Bear crawl
- Broad jumps
Mobility:
Spend 60 seconds completing Psoas bar unders:
- Set up a barbell at hip height.
- Stand next to and perpendicular with the bar.
- Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
- Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
- Raise your arms overhead and then lean away from the inside (stretched) hip.
Hold child’s pose for 1 minute
- Kneel on the floor and sit on your heels
- Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
- Reach your hands out bringing your head as close to the floor as possible.
Beginner
Thread the needle for 8 repetitions on each side
Complete 6 hip lifts on each side
Strength:
4 Rounds –
6 Dumbbell split squats / side
8 Barbell rows
Muscular Endurance:
Complete the following every 75 seconds for 8 Rounds –
Station 1:
15 Hip bridges
Suitcase carry x 90 ft (right)
Station 2:
15 Hip bridges
Suitcase carry x 90 ft (left)
Metabolic Conditioning:
Complete one round of tabata with each of the following movements –
- Full body crunches
- Bear crawl
- Bunny hops
Mobility:
Spend 60 seconds completing Psoas bar unders:
- Set up a barbell at hip height.
- Stand next to and perpendicular with the bar.
- Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
- Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
- Raise your arms overhead and then lean away from the inside (stretched) hip.
Hold child’s pose for 1 minute
- Kneel on the floor and sit on your heels
- Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
- Reach your hands out bringing your head as close to the floor as possible.
