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Kirkwood

Interval Training: The DAP:  Disappearing Act PLUS

Wednesday, October 30

Mobility Series: 5 Minutes

Lumber Blocked Cat Cow 5-8 reps each direction

 

Shoulder Prehab: 6 Minutes to Complete

  • Supine Eccentric Shoulder Flexion with Dowel

    •  2 sets x 5 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: The DAP:  Disappearing Act PLUS

The first exercise will last :30, and will be followed by :30 rest. Each round you will add one exercise, but the rest will stay the same. After we get to all Rounds of exercises, :30 sec to get out to Clifford Stop Sign, for cash out Run  R/W: 600M Run (small loop) B: 400M.

 

1. Push-ups R: Tennis Ball/Weighted W: Yoga B: Negatives

2. Mtn Climbers

3. Squats R: Goblet

4. Block Jumps Non-Jumping Lateral Squat

5. Superman Hold

6. Jumping Lunge  Non-Jumping Step Back Lunge

 

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

1,2,3,4,5,6

2,3,4,5,6

3,4,5,6

4,5,6

5,6

6

Cash Out Run:

R/W: 600M Run (small loop) B: 400M. Non Runners 3 Minute :30/:30 Easy/Hard Air Bike

Details

Date:
Wednesday, October 30
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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