Thursday Dec 6th – LP Boomers

Part 1 – Dynamic Warm Up (5 mins)

Part 2 – Mobility & Stretching (10mins)

Partner Stretches

  • Hamstring w/ Partner Pushing on Leg

  • Straddle Stretch w/ Partner Pushing on Back

  • Chest Stretch w/ Hands behind Head & Partner Pulling on Elbows

Glute/Hip Stretches

  • Lunge Stretch Pulse (forward) (5e)

  • Lunge Stretch Pulse (45 deg) (5e)

  • Lunge Stretch Pulse (90 deg) (5e)

  • Pigeon Pulses (Toe/Shin/Knee) (5e)

Part 3 – Strength (15 mins)

3 – 5min Stations. Complete at your own time.

1. DB’s

  • Bulgarians – 5e

  • DB Rows – 5e

  • Lateral Raises – 10

2. Landmines

  • Hip to Hip – 5e

  • Shoulder Press – 5e

  • Bent Over Rows – 5e

3. Stability Ball

  • Rollouts – 10

  • Hamstring Curls – 10

  • Stir the Pot – 5e

Part 4 – Conditioning (15 mins)

3 – 6 minutes Stations.

Station 1: 

  • Lengths

    • 1-2-3-2-1

  • Burpees After Lengths

    • 5 Burpees after completed Lengths

Station 2: 

  • Partner 1 – 8 Cals on Bike/Rower

  • Partner 2 – 10 Step-Up Overs

Station 3: 

Back & Forth with Your Partner:

  • Plate Swings

  • 10 Jump Squats

  • 10 V-Tucks