PRACTICE – UB HORIZONTAL & VERTICAL PRESS

Intention: This weeks focus is connecting glutes to the core. Stacking the rib cage over the pelvis. Tuck the tailbone and pull the bottom of the rib cage down into the pelvis.

Prep: Release pecs, lats, traps, quads, activate chest, shoulders, glutes. Practice tucking the ribs and squeezing glutes – table top hold, glute bridges/hip thrusts.

3 Sets
A1) BB bench press x 8-10 (RPE 6-8) @31X0
A2) Half kneeling SA row with rotation x 10EA

B) Conditioning 22 mins – 45s work/15s rest.
Stay on each station for 3 rounds (6min).
2 min rest between stations.
**push athletes into zone 3-4 on the cardio machine, it should be uncomfortable but sustainable over 45s.

1. KB sumo squats
2. Bike

Rest 2 mins

1. DB reverse lunge
2. Rower

Rest 2 mins

1. Deadball shoulder overs
2. Ski erg