Thursday Nov 29th – LP Boomers

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Mobility + Stretching (10mins)

Shoulder/Glute Warm-Up

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

  • Banded Lateral Walks
  • Banded FWD/BKW Walks
  • 1-Leg Glute Bridge Drives (10e)
  • 1-Leg RDL w/ Knee Drive (PVC for Stability)

Part 3 – Strength (15 mins)

  • DB Close Grip Floor Press –  20 reps
  • DB Side Steps – 10e reps
  • Hand Release Push-Ups – 10 reps
  • DB Pulse Squats – 20 reps

Part 4 – Conditioning (10 mins)

3 – 6 minutes Stations.

Station 1: 

In one minute complete:

  • 40 Pretend Skips then as many PLATE SWINGS as possible

Station 2: 

In one minute complete:

  • 5 Burpees then as many SIT-UPS as possible
    • If your doing modified Burpees, complete 10

Station 3: 

In one minute complete:

  • 10 Box Step-Ups then as many Squats as possible

Part 5: Core – 5 mins

Core Superset:

  • Work back and forth with a partner for as many sets as possible.

    • 10 Alt. V-Sits
    • 10 V-Tucks
    • 10 Toe Touches
    • 10 Leg Raises