TUESDAY – MOBILITY & BASIC MOVEMENT PATTERNS (75 min)
Pre-Warm-up (15 min):
- 500m row light pace
- Shoulder mobility:
- 15 x band pull-aparts (3 sets)
- 10 x shoulder dislocates with band
- 10 x arm circles each direction
- 10 x scapular push-ups
- 10 x wall slides
- Hip mobility:
- 10 x hip circles each leg
- 10 x controlled hip flexor stretch each side
- 10 x supine hip rotations each side
- Back mobility:
- Cat-cow flow 10 reps
- Bird dog 8 each side
Warm-up (15 min):
- 500m row moderate pace
- 10 x PVC pass throughs
- 10 x arm circles forward/backward
- 3 rounds:
- 10 x air squats
- 8 x push-ups (scaled as needed)
- 10 x good mornings with PVC
Strength/Skill (25 min):
- Squat Assessment & Practice:
- Air squat technique work (10 min)
- Goblet squat: 3×10 (light to moderate weight)
- Focus on depth and maintaining upright torso
- Pressing Pattern:
- Push press with PVC: 3×10
- DB shoulder press: 3×8 @50-55% 1RM
- Focus on overhead position and stability
WOD (10 min):
AMRAP 10:
- 8 DB goblet squats
- 10 push-ups (scaled as needed)
- 12 cal row
Scale by reducing reps or modifying movements as needed
Cool-down (10 min):
- 400m row light pace
- Shoulder mobility flow:
- 30s child’s pose
- 30s downward dog
- 30s thread the needle each side
- Final stretching sequence (30-40s each):
- Doorway pec stretch
- Cross-body shoulder stretch each side
- Overhead tricep stretch each side
- Kneeling lat stretch each side
- Forward fold (hamstring stretch)
- Figure 4 stretch each side