Single Leg/Midline & Stimulation
A. Warmup
Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.
3 sets of:
30 second lateral plank walks
30 second hollow hold
30 second arch hold
B. Accessory: MIDLINE
Complete 3 sets of:
15 reps per side DB windshield wipers
15 reps per direction half kneeling KB/DB halo
15 reps per side Pallof press with rotation
30 second piked handstand holds
C. Accessory: SINGLE LEG
Complete 3 sets of:
12 per leg front rack walking lunge, rest 30 seconds between sets
THEN…
Complete 3 sets of:
16 per leg quadruped bent knee hip extension
-with weight, if appropriate, Hook circle band (if you have it) around forefoot & bent knee. (Hook DB into your bent knee.
-Second exercise HERE.
Metabolic Conditioning
Every 2 minutes for 20 minutes: 6 burpee tuck jumps
Comments