Wednesday Group Strength and Conditioning

Middle split series- time to work on our hip mobility
 
1)
10R side to side squat
 
 
2)
-2 min standing pancake
 
 
3)
-10R side to side squat
 
 
4 & 5)
-90s vertical frog (each leg)
 
 
 
6 &7)
-90s piriformis stretch (each leg)
 
 
 
8)
-2 min Diamond Frog
 
9)
-30s Kneeling tuck
 
 
 
10)
-2 min Frog
 
11)
-30s Kneeling tuck
 
12)
-90s Frog rock
 
 
13)
-1 min butterfly
 
 
 
14 & 15)
-90s Pancake shoulder (each leg)
 
 
16)
-10R seated good morning
 
17)
-10R Pancake walk
 
 
18)
-10R Pancake bounce
 
 
 
 
19)
-10R Pancake circle
 
 
 
 
20)
-1 min Floating pancake
 
 
21)
-1min butterfly
 
 
22)
-2 min wall middle split
 
 
 
 
 
23)
-10R weighted Wall middle split pull
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