360PT Strength WOD 7/25/16

Core:

Part A Superset- Reps x 12/ Sets x 4

  • Seated Pike leg raises

  • Straight leg sit up

Part B Super Set- Reps x 15/ Sets x 2

  • Glute Complex w/band ( Glute Bridge/knees apart/Rev clam shell

Dynamic Stretch:

  • 3 way Band Pull Aparts ( Palms down in front of chest/ Overhead/Palms up in front of chest)

  • Hamstring Stretch w/band on back

Strength

Part A

  • Deadlift Reps x 6 / Sets x 5 ( start at 50% 1RM and work up in weight to a challenging weight)

Part B ;     Reps x 12 / Sets x 5

  • Plyo Lunge x 12

  • Pull over x 12

  • Stability ball push ups  x 12

    Part C

  • Cool down on Bike remainder of time left if any

    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: