360PT Strength WOD 7/15/16

Core: "Plank Complex: Time x 30 Seconds on  x 4 Sets

  • Hollow Rock Hold
  • Side Plank 
  • Plank 

Dynamic Warm up: 

  • Band Pull aparts x 20 reps ( Palms down across chest/Over head/Palms up in form of chest)
  • Band Stretch hamstrings  x 20 reps
  • Couch Stretch : Hold 30 sec- 1 min each side

Strength :

Part # 1

  • Dumbbell Bench Step overs x 10 reps each legs ( over and back is 2 reps) 
  • Bulgarian Squats
  • Dumbbell Standing Calve Raises 

PART # 2

  • Stability ball -Single Arm Chest Press w/Dumbbell
  • Stability Ball Single Arm Row w/Dumbbell
  • Dumbbell Single Arm Dumbbell Snatch


Stretch:10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.

Motivation:

 

Surf motivation