-30sec Tempo banded T’s @ 5 sec eccentric
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
5/5 Single leg Hip Thrust
10 empty bar bent over row
20 Plate in and out
20 DB box step ups 1×50/35lbs, 24/20"
20 KB swings 24/16 Kg
10 DB box step ups 1×50/35 lbs, 24/20"
10 KB swings 24/16 Kg
Score: Rounds + reps on each amrap (2 scores)
*Reduce load and/or reps to maintain stimulus
KB swing can be modified to a russian swing.
8-10 Strict knees to elbows
6-8 Feet Anchored Front rack Sit-ups 2×50/35lbs
Score: For quality
8-10 Strict knee tucks
6-8 Feet Anchored Sit-ups