06.22.05

Workout 2005-06-22

Posted in Workout Logs at 12:00 am

Move Prep B
———–
Hip Crossover 10@
Inverted Hamstring Stretch 8@
Hand Walk 8
Backward Lunge + Twist 8@
Knee Hug Lunge 8@
Forward Lunge Elbow to Instep 8@
Leg Cradle 8@
Drop Lunge 8@
Lateral Lunge 8@

Prehab B
——–
Glute Bridge - 2 leg 2×10
Balancing 2×90 sec ea
Pillar Bridge - Front 2×20″
Pillar Bridge - Side 2×20″
PB Y 2×10
PB T 2×10
PB W 2×10
PB L 2×10

Regen B
——-
Foam roll self massage 8 reps ea
Reach, roll and lift 5
Sidelying AIS Shoulder Stretch 1×10@
Quadruped Oblique Crunch 1×10@

AIS Calf 1×10@
AIS Hamstring 1×10@
AIS IT/Glute 1×10@
AIS Adductor 1×10@
AIS Quad/Hip flexor 1×10@
Rotational Lunge Stretch 1×10@
Quadruped Groin Stretch 1×10@
Hip Rotator Stretch 1×10@

Prone Hip Rotator / Glute Stretch 1×1 min ea

Power B
——-
Rapid Response 1 Foot Lateral Base 2×6″
Rapid Response Base Hip Rotations 2×6″
Lateral Bound - Stick & Hold 2×4@
Lateral Bound - Quick & Hold 1×4@
Medicine Ball Chest Pass (*) 2×12
Medicine Ball Rotational Slam (*) 2×4@
(*) - Optional

ESD B
—–
Short Shuttle (30″ rest between reps) x2@
Long Ladder (90″ rest between reps) x2-4

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