Warm-up
3 rounds
Goblet Squat dorsiflexion – 60 seconds
10 narrow stance squats
10 lunge and reach (total)
Skill Work – Single Leg Squats
Need: mat to kneel on
Refer to: last week’s video for the first 2 skill components
3 rounds:
Hip Sleeper Stretch – 90 seconds
1st round: Left 90 sec
2nd round: Right 90 sec
3rd round: Both legs together 90 sec
*find a “comfortable” position for your hips, this may mean that the feet are farther away from your body, and for some it may mean closer to the body.
5 Reverse Lunges (each side)
*Option 1 (beginner) rest the back foot on the ground
*Option 2 (advanced) do not let the back foot rest on the ground
3-5 Pistol Squats on each leg
*Option 1 (beginner) single leg squat to LOW surface (10-16 inches depending on your height) with single leg stand
*Option 2 (intermediate) pistol with support (KB/DB held in front for counter balance, OR support under foot of working leg)
*Option 3 (advanced) pistol squat, focusing on keeping working knee directly over foot (not caving in), full depth of squat, and return to stand without touching foot to ground
Workout
Need: DB
AMRAP 12 minutes:
5 renegade rows (5 on each arm, 10 total)
5 push ups
10 goblet squats
10 tuck jumps
Push ups: strict, strict to a box/table, HR push up as strict as possible (no flopping!)
Tuck Jumps: ONLY if you physically cannot jump, 20 high knee marches in-place