11.05.2020

Warm Up
2 rounds
10 single leg glute bridges
10 skaters with a 2 second pause on the landing
10 light DB high pulls from the tall position
one round each side of the DB complex: 2 DB windmills + 1 DB single arm OHS + 2 DB single arm press in squat


Mobility
https://www.instagram.com/p/BwkLxo5gyDQ/

3 sets of
Hip Flexor kicks - 5 reps each leg

RNT (Reactive Neuromuscular Training) split squat x 6-8 per side

start with no weight and try to build light DB load each hand https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding

**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot

Squatober Day 9

Back squat
3 reps @ 60%
2 reps @ 75%
3 reps @ 70%
2 reps @ 85%
2 reps @ 80%
1 rep @ 90%



WOD (12:00)

"Water Proof"

3 rounds

1:00
gorilla rows x 7/side 50/35 35/20
max reps anchored sit ups until time expires
Rest 1:00


directly into...
3 rounds
1:00
renegade rows x 5 reps 50/35 35/20
max reps weighted steps until time expires
Rest 1:00