Workout of the Day 01.02.2021




General Warmup

6' For Quality

  • 6 Plank to Pike jumps (Link)

  • 6 Body weight good mornings

  • 6 Push-ups



Mobility Warmup

  • PNF hamstring stretch

  • 5x/leg

  • 5 seconds contraction, pushing against the band with your foot

  • 5 seconds stretch, pulling your foot back (Link)



Specific Warmup

  • 20 Standing heel to toes

  • 10/10 single leg glute bridge

into

  • 5-10 reps of each movement of the workout movements



Workout

For Time


3 Rounds

  • 20 KB swings / Object Swing

  • 100 Lateral hops or In and out hops

  • 10 Pike Push-Ups / Push-ups

  • 100 Lateral hops or In and out hops

  • 20/20 single arm Push press

Cooldown


Lower Body Stretch

1. Pigeon Stretch (dynamic) 1 x 60 seconds per side (Link)

2. Aductor Stretch 2 x 10 per side (Link)

3. Couch Stretch 1 x 60 seconds per side (Link)




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