All the Leaves are Brown
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
3 Sets:
7 TEMPO Single arm Dumbbell Bench Press (each arm) (5 seconds up and down)
25 Banded Face Pulls
30 Lateral single leg box hop overs (as fast as possible)
7 TEMPO Single arm Dumbbell Bench Press (each arm) (5 seconds up and down)
25 Banded Face Pulls
30 Lateral single leg box hop overs (as fast as possible)
Strength
Push Press (1×8 then drop set 10-15% and 15-20% )
Back Squat (1×8 then Drop sets10-15% and 15-20%)
Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 8 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 8 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Shoulder Press (1×8 then drop set 10-15% and 15-20%)
Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 8 rep in 5-6 working sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 8 rep in 5-6 working sets
DROP SETS explanation:
If you your 8 RM for the day is 100# then your drop sets will be 6-8 reps @85-90# and 6-8 reps @80-85#. That would be all 3 sets.