Warm-Up
Fitness:A. 3-4 sets:
Split Squat 10 reps
B. EMOTM for 15 min rotating between:
4 Burpee box jumps (24/20)
8 Toes to Bar, Knees 2 Elbows, Leg Raises
16 steps DB walking lunge (35/25 per hand)
Performance:A. 3-4 sets:
Split Squat 8-10 reps
B. EMOTM for 15 min rotating between:
6 Burpee box jumps (30/24)
12 Toes to Bar
18 steps DB walking lunge (55/35 per hand)
Coach’s Tips
For Part A, you will want to go heavier than last time we did the split squats. The split squat can be done with both feet on the ground or with the back leg elevated. However, make sure you hips squared forward and stick to the tempo. If you have tight hip flexors or tend to have hip or sciatic issues, elevating that back leg will be tough, so you can just go heavier and not elevate the back foot.
Part B: The buzzer will go off every minute as you rotate through the stations. If you are not squatting your bodyweight or if you have any hip or knee or ankle issues, the coach will suggest a substitution for the burpee box jumps, such as kettlebell swings or burpees.
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