Wednesday, March 17th, 2021

OnSite Training:

A. 2-3 Sets:

60 sec Bike or Blood Flow (15 sec EZ, 15 sec Mod+)

60 sec Side Plank (30 sec each) or Side Plank Roll

60 sec Box Step-up or Lateral Box Step-over

60 sec Active Hang Practice or Strict Knees to Elbow

B. For moderate load:

Back Squat x 10-8-6-4-2

Strict Pull-up x 5-8 or Single arm Bent Over Row x 5-8 with 2 sec pause against torso x 2-3 sets each

C. 3-4 Sets with 20 sec Rest b/w exercises:

40 sec Reverse Lunge (add weight as confident & smooth)

40 sec Plank KB/DB Drag Through

40 sec Abike or Blood Flow

D. Cool Down Stretch 5-10 min:

Examples: Behind the Back Stretch with Forward Fold, Doorway Pec Stretch, Standing Lat Stretch, Standing or Side Lying Quad Stretch, Double Knee to Chest, Two Knee Twist, Figure Four with Sciatic Nerve Floss, etc.