Intermediate
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:
Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets):
4 Front squats @ 50% of your back squat 1RM
4 Pull-up negatives
Muscular Endurance:
Accumulate 4 – 5 minutes in a handstand hold in teams of two with one partner working at a time
Metabolic Conditioning:
Complete the following in teams of two with one partner working and one partner engaged in active rest –
120 Thrusters
Active rest: Hollow body hold
120 Pull-ups
Active rest: Squat hold
120 Sandbag ground to shoulders
Active rest: Bar hang
Mobility:
Complete the bow stretch for 40 seconds on each side
Complete the barbell reach-back stretch for 45 seconds
Beginner
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:
Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets):
8 Goblet squats
12 Inverted rows
Muscular Endurance:
Accumulate 3 – 4 minutes in a pike hold in teams of two with one partner working at a time. You can modify to a plank.
Metabolic Conditioning:
Complete the following in teams of two with one partner working and one partner engaged in active rest –
120 Thrusters
Active rest: Hollow body hold
120 Pull-ups
Active rest: Squat hold
120 Sandbag ground to shoulders
Active rest: Bar hang
Mobility:
Complete the bow stretch for 40 seconds on each side
Complete the barbell reach-back stretch for 45 seconds
