Monday 3rd August
Warm-up
Metcon
A. 5×5 Goblet Squat – 5sec descent
30s rest between sets
B. Superset 3x
Bulgarian Spilt Squats 10x/leg
Tuck Crunches 20x
C. Superset 3x
Nordics 3sec eccentric 5 reps
20x Pike Pulses
D. Superset 3x
Cossack Squat 8x/side
Russian Twists 15x/side
“A brief rest for the shoulders after the horrors of last week, that’s nice.
A. 5×5 Goblet squats, this is easy, you can use any weight that you have handy, KB, DB, Sandbag, overweight staffy, anything works. If your object is odd then you can bear hug it to your chest. On these you’re going to have to keep your chest up as much as you can, don’t collapse at the bottom, keep the knees driven out to stay stable through the hips. Take about 5 seconds to get to the bottom of the squat, use this time to become more aware of you body, how it’s moving, adjusting as you go to maintain as perfect a positioning as you can.
B. Superset x3 of (retch) Bulgarian Split Squats (actual vomit) and tuck crunches. We all know the worst movements around, thrusters, the bike and these awful, awful split squats. You can do these reps with weights if you have them, if you don’t you can add in a 2-5 second negative per leg. The negatives will actively stretch your muscle whilst strengthening it, try to keep pushing the supporting knee out and don’t let it come past your ankle. Tuck crunches are your rest!
C. Superset x3, soooooo remember how I said we all know what the worst movements are? Well the Nordic is right up there, nothing in this world is designed to make you cramp up quicker than a Nordic. You can get a partner to hold your feet, or you can pop them underneath something, keep your bum squeezed as hard as you can, hands up in front of your chest and try to lower yourself to the ground as slowly as possible. You’ll be fine just try not to smack your face into the ground. Pike pulses can be a little nippy but it’s only 20, aim for unbroken.
D. Superset x3. Cossack squats, remember you’re leaning towards the straight leg, and away from your supporting leg. These can be done with whatever weight you have to hand. Do all 8 on one side first before moving onto the other. For the Russain twist keep the weight pinned to your chest and rotate as much as you can through the waist.
A. 5×5 Goblet squats, this is easy, you can use any weight that you have handy, KB, DB, Sandbag, overweight staffy, anything works. If your object is odd then you can bear hug it to your chest. On these you’re going to have to keep your chest up as much as you can, don’t collapse at the bottom, keep the knees driven out to stay stable through the hips. Take about 5 seconds to get to the bottom of the squat, use this time to become more aware of you body, how it’s moving, adjusting as you go to maintain as perfect a positioning as you can.
B. Superset x3 of (retch) Bulgarian Split Squats (actual vomit) and tuck crunches. We all know the worst movements around, thrusters, the bike and these awful, awful split squats. You can do these reps with weights if you have them, if you don’t you can add in a 2-5 second negative per leg. The negatives will actively stretch your muscle whilst strengthening it, try to keep pushing the supporting knee out and don’t let it come past your ankle. Tuck crunches are your rest!
C. Superset x3, soooooo remember how I said we all know what the worst movements are? Well the Nordic is right up there, nothing in this world is designed to make you cramp up quicker than a Nordic. You can get a partner to hold your feet, or you can pop them underneath something, keep your bum squeezed as hard as you can, hands up in front of your chest and try to lower yourself to the ground as slowly as possible. You’ll be fine just try not to smack your face into the ground. Pike pulses can be a little nippy but it’s only 20, aim for unbroken.
D. Superset x3. Cossack squats, remember you’re leaning towards the straight leg, and away from your supporting leg. These can be done with whatever weight you have to hand. Do all 8 on one side first before moving onto the other. For the Russain twist keep the weight pinned to your chest and rotate as much as you can through the waist.
20sec fast feet
10 Hip Openers/side
20sec fast feet
10 Lateral Lunges alt
20sec fast feet
10 Reverse Lunges alt
20sec fast feet
10 Air Squats
20sec fast feet