PRACTICE – UB HORIZONTAL PUSH
This is a deload week before our lifting party this weekend. For athletes that have been lifting heavy please reduce the load this weekend and move your body with a focus on technique. Athletes that have not been lifting heavy, continue to focus on technique and add as much load as you wish while keeping your body safe.
Intention: Deload week before lifting party
Prep: shoulder mobility, hip mobility, chest and shoulder and hip activation, mobility for squats.
A1) BB Bench press 3 x 5 at 60-70% (RPE 6-7 / 10)
A2) Trigger point therapy for glutes, shoulders, legs. 5 mins only
B) For quality reps
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
– bench hip thrust (bridges)
Any cardio machine for calories OR 200m between sets
**have 2 people start at each exercise and work their way down the list, so there is more options for cardio machines.
C) Core finisher – 3 sets – 40s on / 20s off = 6 min
– Alt V ups
– Tall arm plank