"Rear Chain Work"

Warm Up (NFT):

Foam Roll:

  • Hamstrings
    * Spend extra time here today *

Then...

1 Round (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Lunges

Then...

3 Rounds (NFT):

  • 10 Barbell Sit Ups
  • 10 Bird Dogs (10/10)
  • 10 Superman
  • Banded Lateral Walk (Down & Back) (1/4 Squat Position w/ Band Around Feet)

Strength (4 Rounds):

  • 10 Weighted Glute Bridges on Bench
  • 10 DB Row
  • 10 Tricep Extention

Met-Con (Tabata):

8 Rounds of Each Move (Complete All Rounds Before Moving To Next):

  • Mountain Clibers on Gliders/Russian Twist
  • Pillar Plank/Push Up Plank/L Side/R Side
  • KB Swing
  • Rope Slams
    * Switch variations on plank & rope slams *
    * Add Med Ball to Russian Twist if needed *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Cobra
  • Foam Roll