06 Oct 2023 – Circuits

• 06 October 2023
• circuits

Circuits #

Circuit 1, 3 rounds #

• + ankle weights (10lbs)
• Squat and side leg lift x 20 (each)
• KB sumo squat @ 32Kg x 20
• KB slant board goblet squat @ 20Kg x 20
• Mat work
  • 1st round, leg raise pyramids 1 → 10 → 1 (step 1) (each)
  • 2nd round, donkey kick pyramids 1 → 10 → 1 (step 1) (each)
  • 3rd round, straight leg raise 5 → 20 → 5 (step 5) (each)

Circuit 2, 3 rounds #

• Banded mat work
  • butterfly glute bridge hold (30 sec)
  • butterfly glute bridge and adductors x { 30, 35, 40 }
  • butterfly glute bridge raise x
• Hip hinges to bar x 20 (each)
• Step stability lateral x 20 (each)
• Step stability up and down x 20 (each)
• Calf raises x { 20, 20, 20 }

Somatic #

Left elbow tendinitis.

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