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Kirkwood

Interval Training:  Breathe and Stop -:30 Move/:30 hold

Wednesday, November 13

Mobility Series: 5 Minutes

 

Shoulder Prehab: 6 Minutes to Complete 

  • Supine Eccentric Shoulder Flexion with Dowel 
    •  10 reps with a 5 second lower 
    • Use Black Sled Handles
  •  Sidelying Trio 
    •  Weight: Mini 3 lbs Dumbbells 
    •  Flexion (RPE 6/10) 10-12 Reps 
    • Abduction (RPE 8/10) 12-15 Reps 
    • External Rotation (RPE 10/10) 15-20+ Reps 

 

Interval Training:  Breathe and Stop -:30 Move/:30 hold

3 x 7 Min RNDS:  :30 sec dynamic explosive/speed / :30 sec Isometric and stabilization hold.

  • 1 min rest after each round

 

  • Lateral Bounds
  • Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
  • Ninjas
  • Elbow Plank
  • Mtn Climbers
  • Plank Shoulder Taps
  • Hip Bridges (On Heels) 
  • Single leg Hip Bridge Hold (15 sec left/right)
  • Leg Lifts
  • Hollow Hold
  • Cobra Press Up
  • Superman Hold
  • High Knees 
  • Wall Sit
  • 1 min Rest and repeat 2 more times

Details

Date:
Wednesday, November 13
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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