360PT Muscular Endurance WOD 8/6/16

Core: Reps x 12 / Sets x 4

  • Weighted Sit ups ( use a sit up chair if you have one)
  • Side Raises ( on a Stability Ball or with Back hyper aparartus)
  • Straight leg raises or Knee Raises ( if you feel pain in lower back)

    Dynamic Warm up: w/Bar or PVC
  • 2 way Shoulder Dislocates x 20 reps each movement
  • Windmills X 20 each side ( "triple extension on each side"  go up onto back toe similar to what you would do in a Golf swing so you are able to engage gluten and put less staring on inner knee and be in a more athletic stance)

    Strength x 4 Sets
     
  • Sled push ( you can use a sled or or you have a treadmill push it with it turned off) x 2 min
  • Push ups x Max effort ( do as many as you can "WITH GOOD FORM"
  • Pistol Squats x 4 each side ( if you need to use a bench or chair to sit back on but keep it low enough to make challenging) 
  • Rower x 2 min
     
  • 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: