Workout of the Day - July 19/21
Plank to Down Dog with Toe Touch x3-5 Quad Plank x3 @ 10 seconds Floor Pike Hold x3 @10 seconds Floor Facing Angel Hold x3 @ 5 seconds 2 Rounds -- DB Deadlift x3 DB Hang Power Clean x2 DB Power Clean x1 Goblet Squat x20 seconds 2 Rounds -- "DB Chief" 5 Rounds: AMRAP 3 Minutes: Rest 1 Minute between AMRAPS DB Power Clean x3/side Push Up x6 Air Squat x9 -- Cool Down: Cat/Cow Curl x3-5 Ext. Puppy Pose x30 seconds Thread the Needle x3-5/side Childs Pose with Lateral Reach x30 seconds Kneeling Hip Rotations x3-5/side Scap Push Up x5 Ext Puppy Pose x30 seconds Thread the Needle x3-5/side Childs Pose with Lateral Reach x30 seconds/side Kneeling Hip with Lateral Reach x3-5/side Breath Work (3-5 Minutes) -Laying on back, feet flat, hands on stomach and or low ribs -Inhale through nose, Exhale through nose or mouth -Inhale 4 seconds, Hold 4 seconds, Exhale 6 seconds
Plank to Down Dog with Toe Touch x3-5 Quad Plank x3 @ 10 seconds Floor Pike Hold x3 @10 seconds Floor Facing Angel Hold x3 @ 5 seconds 2 Rounds -- DB Deadlift x3 DB Hang Power Clean x2 DB Power Clean x1 Goblet Squat x20 seconds 2 Rounds -- "DB Chief" 5 Rounds: AMRAP 3 Minutes: Rest 1 Minute between AMRAPS DB Power Clean x3/side Push Up x6 Air Squat x9 -- Cool Down: Cat/Cow Curl x3-5 Ext. Puppy Pose x30 seconds Thread the Needle x3-5/side Childs Pose with Lateral Reach x30 seconds Kneeling Hip Rotations x3-5/side Scap Push Up x5 Ext Puppy Pose x30 seconds Thread the Needle x3-5/side Childs Pose with Lateral Reach x30 seconds/side Kneeling Hip with Lateral Reach x3-5/side Breath Work (3-5 Minutes) -Laying on back, feet flat, hands on stomach and or low ribs -Inhale through nose, Exhale through nose or mouth -Inhale 4 seconds, Hold 4 seconds, Exhale 6 seconds