Tuesday 13th August, 2019

Hip Development:

A- 3 x 5 / 5 single leg glute bridge + 5 Jumping squats
B- Establish a 2RM glute Bridge
C- 3 x 3 Box Jumps, max height.
D- 'volume'
3 x
2 Glute Bridges, 90%
10 banded Reverse lunges (3 sec down, explosive up)
Rest as needed.
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Gymnastics Development:

3 x 10sec active ring / false grip hang
3 x 2 Chest to ring pull ups
5 x 2 Russian Dips
-
5 x 1 . 1 strict muscle up + kipping muscle up
*feet can be supported if needed.
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Sport:

30-20-10
Toes to Rings
Cal assault bike

Rest 3:00

15-10-5
OHS, 40
Burpees to 6"

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