7 April 2016

Article: Prepared Meals by LiveFit

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Mobility
Upward Dog / Cobra / Bridge
Calf & Achilles Stretch
Suprapetellar (above knee) S&F (ball)
Dynamic Hamstring warm-up

Metcon
A: Metcon
Choose Run / Row / Bike:
5 x 30 sec
- 30 sec REST
5 x 60 sec
- 60 sec REST

Core Work
perform at least 3 of the following:

B1: Side Lying Double Leg Raise (20-50)
- Lying on (right) side, support upper body with (right) elbow / forearm on floor, with . With (Left) hand at side / behind head, raise legs together and contact (left) knee to (left) elbow. Repeat same number of reps on opposite side.

B2: Lying Leg Crossovers(20-50)
- on floor in "hollow body" position, keep legs straight and perform lateral crossover movement. Spread legs past shoulder width then through the middle with left over right, then right over left = 1.

B3: Knees To Elbow (20-50)
- variations: hanging from bar, kip swing / knee raises, K2E from floor holding base of rig post

B4: Alphabet (lower case, upper case, both ...)
- Lying in hollow body position (hands positioned as required for support), keep legs & feet together trace the feet through the alphabet ...

B5: Hip Extension (20-50)
Variations: GHD, PVC / Band / Bar Good Mornings

B6: Toes-To-Bar (20-50)