Register by Sunday for Athletes for Autism (June 22nd) for a chance to win a gift card from Sara Sumner, Licensed Sports Massage Therapist.
BP Lower Warm-up Consists of:
With a barbell + heavy band
2 Rounds of:
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
1) Zercher Box Squat: Build to a heavy 1. Rest 2:00
– Use a 13-14″ Box
– Demo of execution
2) Glute Hip Thrust w Bench: 5 x 8. Rest 90s.
3) DB Step-ups: 3 x 10 ea. Rest 90s.
– perform all reps on each leg before switching sides.
4) Farmer Carry: Max 100 Ft. Trips in 7 Minutes. Pick a weight that is a challenge for 100′
Single Leg Banded Hamstring Curls: 3 x 30-50 ea. Rest 60s.