03 Nov 2023 – Circuits

• 03 November 2023
• circuits

Circuits #

Circuit 1 #

• Mat work, banded
  • Butterfly hold 10 sec
  • Bridged butterflies x { 30, 35, 40 }
  • Bridges x { 30, 35, 40 }
• DB split squats @ 45lbs x 15 (each)
• TRX squats x { 20, 20, 20 }
• DB slant board hip hinges @ 20lbs x 20 (each)

Circuit 2 #

• With ankle weights
• 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)
• Squat and back leg raise x 15 (each)
• Calf raises x { 20, 20, 20 }

Physical therapy #

• Dry needling for left elbow + forearm
• New movement: scapular pushups. Coaching: keep shoulders down, weight centered over hands
• 3 sets:
  • Wrist extensor stretch (30 sec)
  • Eccentric wrist extension @ 2lbs x 10

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