Day 2 (Strength + Conditioning + Accessories)
A) Warm-up / Activation
Then,
2 rounds of
10 lateral banded walks (per side)
5 banded single leg glute bridges
10″ Banded glute bridge hold
10 Down dog toe taps
A2. Specific prep
2 rounds of
10 banded front squats
10” isometric at bottom of the squat
10 T-spine rotations @ bottom of the squat
6 90/90 Hip rotations per side
B) Strength
Every 1.30” for 6 sets
12-10-8-6-4-2
Front Squats
C) Conditioning
Every 3 minutes for 6 sets
Alternate between
Part A
12/9 Calories bike,
12 box jumps
20m lunges
At 9:00 rest 2 minutes
Part B
12/9 Calories assault bike,
12 overhead squats / front squats
20 GHD sit ups