STIMULUS DAY | SUBMAXIMAL EFFORT METHOD
WARM UP:
- Foam Roll x2 min total
- Lumbar Locked T-Spine Rotation x10, Bilateral
3.Cat-Camel x10 - Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
- Fwd/Bkwd Leopard Crawl x5 yds
- Plank w/ Shoulder Taps x10, Bilateral
- 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
- Squat w/ Rotation & Extension x5, Bilateral
- Cross Crawl x10 yds
- Lateral Band Walks x10 yds, Bilateral
STRENGTH:
- 20 Min EMOM: 1x Hang Clean
- Building in weight each round
STRENGTH ACCESSORY:
1. GHD Single Leg Back Extension 2×15-20; rest 60-90s
2a. Incline DB Bench Press 2×12; rest 60s
2b. TRX Tricep Overhead Extension 2×20; rest 60s
3a. Seesaw KB Press 2×20-30; rest 60s
3b. Rear Foot Elevated Split Squat 2×20, Bilateral; rest 60s
COOLDOWN:
- Walk x1-2 min
- Rocking x1 min
- Quadruped Rocking w/ Head Nods & Turns x1 min
- Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min
Learn More: Exercise Demonstrations
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