COVID- 19 BUNKER TRENING DAY 21
For our at-home workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. When the clock starts, perform… 1. Warm up: 3-4 Sets 20 Jane Fondas/side rest 15sec 10 Skater Jumps 5/leg rest 15sec 16 Prisoner Switch Lunges rest 15sec 20sec Mountain Climbers rest as needed between sets
2. Work and Skill:2-3 sets 1. Contralateral Single Arm Single Leg Plank x 20-40sec/side *Aim to have zero movement and wobbling rest as needed 2. 20-40sec Tucked Planche *BW - Quadruped Planche 20-40sec *Aim to lean more into your planche this week rest as needed
3. Workout:For Time A1. Prisoner Tall Kneeling to Standing; 20 Reps alternating legs rest 45sec A2. Sumo Stance Prisoner Good Morning; 3030; 8-10reps rest 45sec A3. Prisoner Curtsy Drop Lunge; 20X0; 8-10/side alternating rest 45sec 4. Workout:3 rounds 1min Sprawls 1min Sit Ups rest 2mins 3 Rounds 1min Alternating Bodyweight Turkish Get Ups 1min Alternating Step Ups
5. MOBILITY: Cooldown Child's Pose with Lat Stretch x 2mins/side Forward Fold x 2mins Frog Stretch x 2mins
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