PRACTICE – SQUAT
Intention: This weeks focus is thoracic extension to help promote a strong neutral spine position and less rounding of the upper back in our movement patterns.
Prep: upper back mobility (thoracic extension over roller, thread the needle). Mobility ankles, hips and shoulders – ankle & hip CARS, swimmers. Quad & upper back activation. Jump prep for box jumps.
3 sets
A1) BB front squat x 6-8 @3110
A2) Single arm ring rows x 8-10ea
B) Conditioning – 40s of work, 20s of rest x 3 at each station.
**Stay on each exercise for 3 rounds (3 min stations), 30s to move to the next station.
1. Med ball lateral wall balls
30 sec rest
2. Box jumps
30 sec rest
30 sec rest
4. Ski-erg
C) Plank rotation finisher – 30s ea x 3 rounds
Side plank L
Front plank
Side plank R
Rest