PRACTICE – UNILATERAL

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. SL glute, quad & upper back activation – shoulder big 3, single leg sit to stand.

3 sets
A1) DB glute recruiting walking lunge x 8-10ea
A2) Ring rows x 8-10

B) AMRAP 3, 6 & 8
** if doing the push up on an incline, have this set up and ready to go. Regression for jump squats = step out squats.
** 1 min rest between AMRAPs.

1. AMRAP 3 

– Push up x 5
– In out squat jump x 5 

2. AMRAP 6

– Push up x 5
– In out squat jump x 5
– DB tall kneeling step ups x 5ea

3. AMRAP 8

– Push up x 5
– In out squat jump x 5
– DB tall kneeling step ups x 5ea
– Single leg V- ups x 5ea