Warm-up:
Dynamic Stretching
WOD:
3 Rounds:
D1: Glute Hamstring Raises
D2: Pike Pushups
D3: Leg Raises
D4: Ring Rows
Cool-Down:
Static Stretching
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Posts Tagged ‘Lying Leg Raises’
Tursday: 201013 (1-8)
Posted: October 12, 2020 in UncategorizedTags: Glute Hamstring Raises, Lying Leg Raises, Pike Push-ups, Ring Rows
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Tuesday: 082719 (3-2)
Posted: August 26, 2019 in WODTags: 400m Run, Lying Leg Raises, Russian Twists
Wednesday: 081419 (1-3)
Posted: August 13, 2019 in WODTags: 400m Run, Double Unders, Lying Leg Raises, Russian Twists
Warm-up:
Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
MetCon:
3 RFT:
Monostructural: 800m Run
Gymnastic: 3 AB Circuit (10 Lying Leg Raise + 10 Windshield Wiper + 10 Lying Bent Leg Raise)
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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run
DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2
Assistance:
A1: Step-ups: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Seated Good Mornings: 3×8-12 (#)
3 Rounds of:
10 Lying Leg Raises
30 Windshield Wipers
15 Lying Bent Leg Raises
Tuesday, December 13, 2011
Posted: December 13, 2011 in WODTags: Glute Hamstring Raises, Lying Leg Raises
DE Lower Body:
Speed Squats @40% of 1RM (With Minibands): 10 sets of 2
Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Barbell Glute Bridges: 3×8-12 (#)
A3: Seated Good Mornings: 3×8-12 (#)
3 Rounds of:
15 Lying Leg Raises
30 Windshield Wipers
15 Lying Bent Leg Raises
Tuesday, November 29, 2011
Posted: November 29, 2011 in WODTags: 45-Degree Hyperextension, Lying Leg Raises, Sit-ups
DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2
Assistance:
A1: Good Mornings: 3×8-12 (#)
A2: Barbell Glute Bridges: 3×8-12 (#)
A3: 45-Degree Hyperextensions: 3×8-12 (#)
3 Rounds of:
15 Situps
30 Windshield Wipers
15 Lying Leg Raises
Friday, November 25, 2011
Posted: November 25, 2011 in WODTags: Glute Hamstring Raises, Lying Leg Raises
ME Lower Body:
Front Squats: Find 1RM
Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Pull Throughs: 3×8-12 (#)
A3: Seated Good Mornings: 3×8-12 (#)
3 Rounds of:
15 Cable Crunches
15 Oblique Cable Twists
15 Lying Leg Raises
Tuesday. November 15, 2011
Posted: November 15, 2011 in WODTags: Glute Hamstring Raises, Lying Leg Raises, Sit-ups
DE Lower Body:
Speed Squats @50% of 1RM (With Minibands): 10 sets of 2
Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Pull Throughs: 3×15-20 (#)
3 Rounds of:
15 Situps
30 Windshield Wipers
15 Lying Leg Raises
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