Strength & Mobility – Thursday, January 5 (O4W)

Thursday:

Strength and Mobility:
Partner Up. Do each Superset 3 times before moving on. The first partner will start on strength, and then their partner will go right into strength once they finish and go on to mobility.

Superset 1:
Heavy Suitcase Deadlifts – 5 reps*
Wall Hip Flexor – 8 reps each side (push hips back into the wall & squeeze glute for 2 sec = 1, relax & repeat)

Superset 2:
Goblet Squat w/2 sec pause – 8 reps
90/90 Abductor stretch https://www.youtube.com/watch?v=apLp6xhQHb4 – 8 reps each side (hold for 2 seconds)

Superset 3:
Heavy KB Swings – 10 reps
Frogger Adductor Stretch – 10 reps

Superset 4:
Pull-ups 5-8 assisted or max unassisted
5 wall angels