Friday, 4/24/26 - Strength50

Lower body!

Warm up - 7min
Hip hinge with alt T spine rotation (10ttl)
Squat to alt lateral leg lift (10ttl)
Alt reverse lunge with floor tap (10ttl)
Walkout to high plank alt shoulder tap (10ttl)

Floor - 12min
Single DB sumo squat (5)
Single DB sumo squat slow (5)
S/A DB static lunge R (5)
S/A DB static lunge R slow (5)
S/A DB static lunge L (5)
S/A DB static lunge L slow (5)
Side plank leg pendulum (5ea)

Floor - 12min
Two handed single DB deadlift (5)
Two handed single DB deadlift slow (5)
S/L hip bridge R (5)
S/L hip bridge R slow (5)
S/L hip bridge L (5)
S/L hip bridge L slow (5)
Bird dog toe tap (5ea)

Floor - 5.5min
DB lateral shift R (5)
DB lateral shit slow R (5)
DB lateral shift L (5)
DB lateral shit slow L (5)

Floor - 4.5min
Coach’s choice of core - this is what we did:
30sec over unders
30sec crunch
30sec alt heel tap
30sec alt X reach
30sec over unders
30sec crunch
30sec alt heel tap
30sec alt X reach
30sec low plank