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5 x 6 Min Partner Stations
Friday, June 7
5 x 6 Min Partner Stations – 2 moves switching with the partner every :30 Seconds.
1 Minute Rest BTWN Stations.
Station 1: Slam Ball/Jumping Lunges
- P1: Slam Ball
- P2: Jumping Lunges / B: Stepback Lunges
Station 2: Kneeling Partner Palloffs switching with the partner every :30 Seconds.
- P1: Holds Arms Extended Palloff
- P2: Palloff Presses
- Tall Knee is on the outside.
- Blue or Black Resistance Band
- Turn Sides Every Minute
Station 3: KB Bent Row (Switch Arms Every RND) / Band Pull Aparts
- P1: KB Bent Row R:(53+/40+)W:(40+/ 30+)B:(25+/20+)
- P2: Band Pull Aparts – Green/Red Bands
Station 4: Partner “I Go, You Go” Nordic Hamstring Curls 5×3 Each
- Up on Balls of Feet (To help Prevent Hamstring Cramps)
- Hands Kept at rib cage height by side (To help lighten the load on the upper half)
Station 5: Yoga Strap Deadbug/Rest (On Tabata Clock for Trantions – :20/:10×2 = 1 Minute Each)
- Yoga strap goes under low back.
- Partner stands and puts light tension on strap (pulling away from partner)
- Partner holds strap down with core tension while performing dead bug.