5.26.14 Holiday Workout (1)

Workout 
Run 400m to get warm
Then:
20x Balancing Leg Swings (4-ways)
20x Shoulder Passes
2×5 Wall Squats
2×10 Squats
2x15m Lunge + 15m Broad Jump + 15m Bear Crawl + 15m Crab Walk
Then:
30s Dead Hang Hollow +
5x KB Headcutter
5 rounds, go up each set. Males start @ 40#. Females start @ 25#.
Then:
Find your DL load (225, 185, 155, 135, 95)
Then:
6x Deadlifts +
20x Split Jumps +
1-8x DB Man-Maker Ladder
Then:
10x DB Lunge + 30s Wall Sit + 3x Max Broad Jumps for distance
5 rounds, rest exactly 30s after Wall Sit
Try to stay consistent with broad jump distance
Then:
Cool Down
 
Coach’s Comments
N/A
 
Photos
During the lunge move deliberately. Imagine you are trying to balance an object on your head. No false movements. No collapsing. Keep everything locked tight and in control. Drive through the front heel to maximally activate the glutes.

During the lunge move deliberately. Imagine you are trying to balance an object on your head. No false movements. No collapsing. Keep everything locked tight and in control. Drive through the front heel to maximally activate the glutes.

3x Broad Jumps for max distance. It's a delicate balance between distance and height. Baines mid-flight.

3x Broad Jumps for max distance. It’s a delicate balance between distance and height. Baines mid-flight.

Michele has made such great progress. There was a day when a 15m lunge and bear crawl would have ended her workout.

Michele has made such great progress. There was a day when a 15m lunge and bear crawl would have ended her workout.

A new mop head left a ton of furry residue on the mats. Thanks for helping me clean yup afterwards Xeve.

A new mop head left a ton of furry residue on the mats. Thanks for helping me clean up afterwards Xeve.