Yessssss.
Its all working, people are smashing stuff! I’m stoked.
Here’s the workout: videos below!
Max Rounds in 20 minutes of:
20 90-90’s (don’t be too fast here and tear up your knees guys)
20 Lying Leg raises
20 Hollow Rocks
20 Alternating Pistols (or appropriately difficult progression step)
90-90’s
Lying Leg Raise Scales
Hollow Rock
Pistol Progressions
Advanced Pistol Progressions
Warm-up:
25 Air Squats
30 seconds runner stretch each side
Notice the wrinkles in the shirt, extended back makes the stretch!
25 Walking Lunges (scale the depth if needed because of knees)
Runners Stretch again
25 Sit-ups
Then practice the progressions and find the movement scale that fits your abilities. Choose the tough one that doing 20 reps of will be tough. Not the easy one where you can breeze through 20!
Cool-down: I know this looks kinda lame, but take real time here, stretch the stretch, find the tight spots, and then give it some real time in each stretch!
pigeon pose
calf stretches
hamstring stretches (leg on couch, toe back, ouch!)
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