Wednesday 11-11-09

Wednesday 11-11-09

Dynamic Warm-up:
BackBridge
Supine Leg Raise
Bent Knee Iron Cross
Rollover to V sits
Birddog
Quadrant Position – Outside Knee raises (left & right)
Quadrant Position – Straight leg outside raise (left & right)
Quadrant Position Fire Hydrant Circles – Inside and Outside
Scorpions
Wide Mountain Climbers (alternate Groiners)
Double Groiners
Static Hp Flexors Stretch
Pogo Jumps
High Pogo Jumps
Wide outs
Gate Swings
Tuck Jumps
Calf stretch (weighted)
Then:
Main workout
2×20 Body weight Squats
Then:
Barbell
3×8 Front Squat @ 75% 1 Rep Max
2×6 Front Squat @ 85% 1 Rep Max
3×2 Front Squat @ 90% 1 Rep Max
Then:
3×3 Zercher Squats @ 75-80%

Then:
Cool down and Stretch