20 jumping jacks
8 air squats (squat therapy style}
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 good mornings, empty barbell
4 broad jumps
30-45 secs of foam rolling your back
— then —
Lateral line hops:
Perform for 2 rounds with the R foot and 2 rounds with the L foot.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds.
Rest as needed between sets.
Compare to 09.28.2020.
Super Fitness Robot load:
90% or higher of 1RM.
More Likely load:
70% or higher of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs