Friday December 16, 2016

Foundational Movement

Air Squat

Set-up:

  • The stance is with the heels at shoulder width
  • Full extension at hips and knees
  • Weight on heels
  • Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

  • Hips travel back and down
  • Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
  • Knees stay in line with the feet
  • Head position is neutral

Finish:

  • Return to full extension at the hips and knees to complete the movement

Strength

Back Squat: 5sets, 5 reps followed immediately by 3 box jumps (this works on explosive movement)

WOD

21-18-15-12-9-6-3

Calorie Row

Kettle Bell Swing

AbMat Sit Up


 

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