Leverish
- Pelvic control series on feet x 2
- Pelvic tilts [10]
- Arm lifts [5 per arm]
- Bird dogs [5 per arm]
- Miniband piked leg lifts [5,7 per leg] + L-sit thrusts [5,8] x 3
- Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
- Elbow plank rocks [6,9] + Axial hip rotations [10 per leg] x3
- Prone hip glides [5,7 per leg] + Prone bent arm shoulder extensions [5×3 sec hold] x 2
- Open hip ground pistons [3,5] + Cobra Stretch [30,60 sec] x 3
- Isometric Middle splits [90 sec] + Dowel Extension [max time] x 2
Conditioning
For time:
Complete 6 minutes of Wall sit.
Every continuous minute of wall sit and each time you break do 7 Hand release push-ups .
OR
Complete 5 minutes of Wall sit.
Every continuous minute of wall sit and each time you break do 10 Hand release push-ups .
OR
Complete 4 minutes of Wall sit.
Every continuous minute of wall sit and each time you break do 13 Hand release push-ups .