Intermediate
8 Hip circles / direction
14 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.
Strength:
4 Rounds –
6 Back squats @ 60 – 70%
6 Dumbbell presses (heavy) (can push press last one or two reps)
Muscular Endurance:
Complete 3 rounds working for 20 seconds at each station with 25 seconds rest between stations –
Station 1: Bulgarian split squats (left)
Station 2: Bulgarian split squats (right)
Station 3: Barbell curls
Station 4: Barbell rollout (use curl bar)
Metabolic Conditioning:
Complete 4 rounds individually for times –
25 Wall balls
25 Sit-ups
25 High knees / side
4 Sprints (60 ft each)
Mobility:
Deep squat stretch x 3 minutes (rest your arms in an overhead position)
Beginner
8 Hip circles / direction
14 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.
Strength:
4 Rounds –
10 Back squats
10 Dumbbell presses
Muscular Endurance:
Complete 3 rounds working for 20 seconds at each station with 25 seconds rest between stations –
Station 1: Split squats (left)
Station 2: Split squats (right)
Station 3: Barbell curls
Station 4: Inchworm
Metabolic Conditioning:
Complete 4 rounds individually for times –
20 Wall balls
20 Crunches
20 High knees / side
3 Sprints (60 ft each)
Mobility:
Deep squat stretch x 3 minutes (rest your arms in an overhead position)
