Power wheel roll outs, side planks, targeted drills.
Ball/roller work, mobility warm up.
1- Squats- warm up, 5X bar,95,115,3X135,165
2- RDL & elevated side plank-
12 reps RDL 3X15 sec elevated planks each side in rounds for 10 minutes-
3 rounds plus RDL
3- DB(35's) step ups & KB(70#) Swing-
12 each in rounds for 10 minutes-
4- Airdyne intervals-
1 minute warm up,
1 minute sprint,
2 minutes easy
Notes: I did in fact take an extra day off. I was worn down and worn out. It did wonders, and now- back to it for one more week. And a short one at that- I'm travelling to North Carolina for a long weekend.
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