A. Turkish Get Ups 2 reps/side x 4 sets; rest 120 sec. Use the same weight for all 4 sets. Your first set is a warm up set.
B. 10 KB Swings 50/75 lbs
Either Lizard crawls or crab walks or alternate between the two x 20 feet (approximately). 2 Times
5-6 sets
Don't worry about time. Concern yourself with quality of movement. The crab may be done two ways. First, is the table top crab (pre- Berlin). And the other is the post-Berlin crab. Basically a crab in an air baby walking sideways.
Do this workout outside if weather permits.
Beginner folks: Don't take on too much. Aim for 3 sets.
These locomotion movements are very demanding. Your hips, spine, knees, wrists and elbows will be the weak links! Hopefully not all at once.
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