Tuesday 4/18/17

  1.  Warm-up

    1. 0-7  General:  25 Jumping Jacks (thumbs behind back), 25 JJ (Arms straight in front,  pinkies back), Spiderman (8 per leg, same elbow to same ankle, drop and push back),  Cossack stretch ( 5 per leg), Wide leg Inchworm to push-up (5-4-3-2-1), Leg Swings, Karate Kick hip opener, Shoulder circles

    2. 7-15  Specific: 5 x 5 Squat therapy

      2.)  Back Squat  15-45

a.)  Warm-up Sets:  10-8-6-4

b.)  Workings Sets: 2-2-2-2-2-2-2 @ 70-80% of 1 RM

     3.)   EMOM:  8’  45-55

Odd:   :30 Plank holds

Even:  10 Hip Extensions
Cool Down:  Couch stretch (1:30 per side)