26. Oktober 2023
Okt
26
Machine breathing progression
On machine of choice:
– 1 minute nasal breathing
– 1 minute breathe in nose / out mouth
– 1 minute normal breathing
increase intensity with each minute
+
2 Sets
– 1:00 overhead lat stretch on wall
– :30/side Groiner stretch
3 alternating sets of:
A1. 5 Straddle Single Leg Lift Over Objects (e/s)
Rest 30 seconds
A2. 20-25 Janda Sit ups
*slow and controlled working upper abs
Rest 30 seconds
A3. Max Hollow Hold Flutters for 30 seconds
Rest 90 seconds
3 alternating sets of:
A1. 5 Straddle Single Leg Lift Over Objects (e/s)
Rest 30 seconds
A2. 20-25 Janda Sit ups
*slow and controlled working upper abs
Rest 30 seconds
A3. Max Hollow Hold Flutters for 30 seconds
Rest 90 seconds
5 sets:
3 min work @ 70% Effort / 1 min rest
– 250m row
– 30 sec passive bar hang
– 500m Echo bike
– 30 sec bottom of squat hold
– 250m ski
– 30 sec front leaning rest on rings
3 alternating sets of:
A1. 5 Straddle Single Leg Lift Over Objects (e/s)
Rest 30 seconds
A2. 20-25 Janda Sit ups
*slow and controlled working upper abs
Rest 30 seconds
A3. Max Hollow Hold Flutters for 30 seconds
Rest 90 seconds