Plymouth Rock
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
2-3 Sets
10 Single Leg Squat to a box (each side) (control the descent)
10 Push ups
10 Single Arm Press R/L (Light-Moderate)
10 Single Leg Squat to a box (each side) (control the descent)
10 Push ups
10 Single Arm Press R/L (Light-Moderate)
Strength
Front Box Squat (4×2* )
Set up a box at a height such that you are able to Front Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
4 working sets to get x2 Heavy as Possible
Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
100m Jog
5 Box Jump w/Step Down (at workout height)
5 Wall Ball (at workout weight)
100m Jog
5 Box Jump w/Step Down (at workout height)
5 Wall Ball (at workout weight)
Metcon
30:00 Time Cap
15:00 – 20:00 Optimal
15:00 – 20:00 Optimal
Metcon (Time)
3 Rounds
Run 400m
30 Box Jumps* (24"/20")
30 Wall Balls (20/14)
Run 400m
30 Box Jumps* (24"/20")
30 Wall Balls (20/14)
*No rebounding to save your Achilles Tendon and to equalize the workout
Finisher
Metcon
3 Sets:
10 Single Dumbbell Lawnmower Rows (Each Side)
10 Single Dumbbell Strict Press (Each Side)
20 Banded Pull Aparts
10 Single Dumbbell Lawnmower Rows (Each Side)
10 Single Dumbbell Strict Press (Each Side)
20 Banded Pull Aparts
Post Workout Mobility
1:00/side Couch Stretch
1:00/side Pigeon Pose
1:00/side Pigeon Pose