14. März 2021
März
14
Home WoD – 20210314
Warm-up
Warm-up
4 rds
– 10 Donkey Kicks e/s
– 10 Single Leg Glute Bridge e/s
– 10 Scapular Push-Ups
– 10 Donkey Kicks e/s
– 10 Single Leg Glute Bridge e/s
– 10 Scapular Push-Ups
Mobility
Strength
I) Nordic Leg Curl
5 rds
– 5-8 Nordic Leg Curls
– if you are alone find a place to clamp your feet (couch, bed, shelf…) and make sure it holds your weight
– find proper scaling (negative reps, band assisted)
5 rds
– 5-8 Nordic Leg Curls
– if you are alone find a place to clamp your feet (couch, bed, shelf…) and make sure it holds your weight
– find proper scaling (negative reps, band assisted)
II) Leg Curls
3 rds
– 20 Banded Leg Curls/ Leg Curls with a Towel /when you only have a carpet, do 30s single leg glute bridge hold
– 1 min Standing on one foot
Workout
Metcon
Intervalls
5 rds 2min each
– 20 Hollow to Toe Touch
– 10 weighted Lunge to Overhead e/s
– AMRAP Plank Hold (until 2min are over)
5 rds 2min each
– 20 Hollow to Toe Touch
– 10 weighted Lunge to Overhead e/s
– AMRAP Plank Hold (until 2min are over)
Extra Mobility Routine
– 1 min Calve Strech e/s
– 1 min Hamstring Strech e/s