COVID- 19 BUNKER TRENING DAY 19
1. Warm Up:
MOBILITY ROUTINE:
8 reps every exercise
👉 Repeat the sequence 2x
Yoga Push Up
Hip Internal Rotation End Range Lift Off
Cossack Squat
2. Metcon:“Force Friday”
A: LOWER BODY NO-WEIGHT VERSION
Bulgarian Split Squat Hold x 4 sets:
– 90” hold/each leg
– No rest b/t legs
– 60” rest b/t sets
10 sets:
Squat Jump – 15” on : 15” off
Če imate kaj od: (DB,KB, OLY palica,“Odd-Object”)
FrontR. Bulgarian Split Squat x 4 sets:
– 12rep /each leg
– No rest b/t legs
– 60” rest b/t sets
10 sets:
Front Sq – 3rep : 15” off light weight
👊 UPPER BODY
Diamond push up: 12 reps x 5 sets – Vsak set končaš z 20” Push Up Hold 5 cm nad tlemi
– 60” rest b/t sets ⠀⠀
Če imate kaj od: (DB,KB, OLY palica,“Odd-Object”)
Glute Bridge Single Arm Dumbbell Floor Press
12 reps x 5 sets
⠀⠀⠀⠀⠀
∙ 👊 MIDLINE
Ladder Down from 10 to 1 rep of: – Reverse Inchworm Walk – Plank Knee to Elbows (D/L =1 rep)
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