"Front Rack Lunges"

Sports Training 1.jpg

Warm Up (NFT):

  • Foam Roll (Quads, Hamstrings, T-Spine)

Then...

  • Spiderman Complex
  • Dead Bug (1 Min)

Then...

EMOM For 5 Minutes (All Moves in Minute):

  • 10 Scissor Jumps OR Runners
  • 10 Lateral Box Overs
  • 10 Ring OR BW Row
  • Hollow Body Position (Remainder of minute)

Strength (5 Rounds):

  • 12 DB Step Ups with Hammer Curl (6/6)
  • 30 Second Handstand Hold
  • 30 Second Single Unders
    * Increase weight every set on Step Ups *

Skill (5 Minutes):

  • Push Press & Front Rack Position

Met-Con (5 Rounds):

  • 10 Push Press (95/65/45)
  • 8 Front Rack Lunges (4/4)
  • Prowler Push (20 yds Out & Back)
    * Sub DBs if not comfortable with bar in Front Rack *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll