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17 Nov 2023 – Circuits, Therapy
Circuits
Circuit 1, 3 rounds
- Floor work on mat w/ heavy band
- Bridge butterflies x { 30, 35, 40 }
- Single leg lift x { 20, 25, 30 } each
- Double leg bridge x { 30, 35, 40 }
- Slant board DB hip hinge @ 20 lb x 12 (each)
- DB sumo goblet squat @ 50 lb x 20
Circuit 2, 3 rounds
- With ankle weights @ 10lb
- Step squat to back leg lift x 20 (each)
- KB RDL @ 32Kg x 20
- Bench work / pyramids
- 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 x 20 (each)
Therapy
Somatic