07/05 – Isabel
May 5, 202409/05 – Faith Hill
May 5, 2024WARM-UP –
- Tabata Air Bike (8 sets)
- *Build up to workout pace
-into-
3 sets:
- 10 Dynamic Squat Stretch
- 15m Lizard Crawl
- 10 Step Back Lunges
- 2 Broad Jump + Vertical Jump
WORKOUT PREP
2 sets:
- 5/4 Calorie
- 4 Back Rack Step Back lunges (build in weight)
- 8m Broad Jump
Toes to Bar Skill Review –
SKILLS
3rounds
Toes to Bar and work on efficiency. This will help prepare athletes for the workout this Saturday.
- Min 1: Straight leg kipping leg raises
- Min 2: Kipping toes to bar
- Min 3: Strict toes to bar
- Min 4: rest
WORKOUT –
Freedom (RX’d)
30min
- 6 sets
- 10/8 Calorie Air Bike (sprint)
- 14 Barbell Step Back Lunges (44/30)
- 50ft Broad Jump (Or 15 Russian Kettlebell Swings (32/24)
- -rest 3:00 between sets-
MOBILITY –
- 1 min Calf Smash (each)
- 1 min Foam roll Hamstrings
- 1 min Barbell quad smash (each side)
