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Hydra Movement: Strength is just the beginning!
warm up
A1 Complete 5 rounds of both A and B: Row x 250 Rest while your partner rows B1 Squat Therapy x 10reps B2 Calf Raise Hold x 60s Scale to calf raises x 15 if you cannot hold for 60s strength You have 15 min to complete the work, else move on! FRONT SQUAT Front rack and squat baby! 5 X 3 @ 3312 complete 5 reps on harop curls HAROP CURLS Hook feet under your partner or the stall bars and lower face to the ground maintaining a neutral spine Conditioning Complete 20min of: C1 Rotational Bridge x 10 (5 each side) C2 Duck Walk x 30m C3 Bear walk x 60m You must complete all 3 movements cool down Complete 2 rounds of: Couch Stretch x 30s Passive Pigeon x 30s Calf Raises x 20reps |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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