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DAY THREE

Breathe: 10 full inhale/exhale form the bottom up

 

Dead Bug Holds 3 each side 10-15 seconds each

 

 

Bridge Holds 3 times ( start with protracted exhales)

 

90/90 position (presses and lifts)

 

MOVEMENT PREP

Download Day Three
Printable Chart Here

AGILITY

Perform each drill for one set.

Sideways High Knees down and back

Rotational Med Ball Toss 2 X 5 Each Side

STRENGTH

Dumbbell Split Squat 5X5  (at least 90-120 minutes of rest between sets)

Half Kneel Single Arm DB Shoulder Press 3X8  (at least 90-120 minutes of rest between sets)

 

Perform exercise A followed immediately by exercise B then rest for 90-120 seconds and repeat again for 3 rounds.

A. Cable Row 3X8-10

B. Push Up 3X10

 

Perform exercise A followed immediately by exercise B then rest for 90-120 seconds and repeat again for 3 rounds.

A. Nordic Hamstring Curls 3X8

 

 

 

 

 

 

 

B. Bench Sideplank 3X

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