- FITNESS PAIN FREE

1/27/09
Foam Roll
Static Stretch

Hip Mobility drills
Mountain Climber/Groiner/Groiner to Hamstring stretch/Frog Thrust/Squat to Stand
30 seconds per exercises – 2 sets

Lunge Complex
Lateral Lunge + Overhead Reach/Rotational Lunge + toe touch/Warrior Lunge
30 seconds per exercise – 2 sets

Jump Rope Double Unders
30 on 30 off 20 on 20 off 10 on 10 off 20 on 20 off 30 on – 2 sets

Forward run to backpedal suicide 5 x 4 turns

Squat/Lunge/Split Jump/Squat Jump
12 reps/exercise/side

Stability Ball Rollouts + Stability Ball Prone snow angels 5 lbs
3 sets of each 40 sec on 20 off

Less weights, less stress to the bows.

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