A. Warm Up / Stretch
400m Run Then
*Work The Following For No More Than 30 Seconds Each/Each Side:
Supine External Leg Rotations
Supine Hip Rotations (focused on periformis)
Butterflys
Frog
Kneeling Lunge
Longsitting To Butterfly And Back
Squatting Internal Hip Rotation
Pigeon
B. Squat Development
1. Proper Positions
Athletes Should Demonstrate Proper Air Squats Below Parallel.
Athletes Should Be Able To Sit In The Bottom Of The Squat.
2. Strength
Squats For Load
3 x 8
C. Metcon For Time (20:00 Time Cap)
Flight Simulator: Air Squat Style
RX is:
5 Unbroken Air Squats
1 Push Up
10 Unbroken Air Squats
1 Push Up
15 Unbroken Air Squats
1 Push Up
20 Unbroken Air Squats
1 Push Up
25 Unbroken Air Squats
1 Push Up
30 Unbroken Air Squats
1 Push Up
35 Unbroken Air Squats
1 Push Up
40 Unbroken Air Squats
1 Push Up
35 Unbroken Air Squats
1 Push Up
30 Unbroken Air Squats
1 Push Up
25 Unbroken Air Squats
1 Push Up
20 Unbroken Air Squats
1 Push Up
15 Unbroken Air Squats
1 Push Up
10 Unbroken Air Squats
1 Push Up
5 Unbroken Air Squats
Scaled is:
Same movements but you will pick a number to work up to PRIOR to starting. You may break set when needed.
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Jason Archer
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