4.19.2023

STIMULUS DAY | SUBMAXIMAL EFFORT METHOD

WARM UP:

  1. Foam Roll x2 min total
  1. Lumbar Locked T-Spine Rotation x10, Bilateral
    3.Cat-Camel x10
  2. Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
  3. Fwd/Bkwd Leopard Crawl x5 yds
  4. Plank w/ Shoulder Taps x10, Bilateral
  5. 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
  6. Squat w/ Rotation & Extension x5, Bilateral
  7. Cross Crawl x10 yds
  8. Lateral Band Walks x10 yds, Bilateral

STRENGTH:

  1. 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:

  1. Walk x1-2 min
  2. Rocking x1 min
  3. Quadruped Rocking w/ Head Nods & Turns x1 min
  4. Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min

Learn More: Exercise Demonstrations

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