DATE

2022/08/11 DONNERSTAG Lessonplan

EMOM 16:
Minute 1 | :30 calorie ergometer (bike)
Minute 2 | :30 GHD sit-ups

DYNAMIC WARM-UP | 7:00
1 set:
:30 bike
:10 rest
:30 lying tuck hold
:10 rest

1 set:
:30 bike
:10 rest
:30 hollow hold
:10 rest

2 sets:
:30 bike
:10 rest
:30 hollow rocks
:10 rest

STATIC STRETCHING | 3:00
1:00 couch stretch (each leg)
1:00 alternating cat/cow

GHD SIT-UP REVIEW AND PROGRESSION | 10:00
Quarter range of motion rep
Half range of motion rep
Full range of motion rep

POST-WORKOUT | 6:00
On a 3:00 clock:
Max-cumulative ring support hold
– Perform 10 supermen every break.

COOLDOWN STRETCH | 8:00
1 set:
400-m walk
:45 scorpion stretch/side