September 2016: Online Coaching

BF-insta-BF-coaching-01.jpg

Warm Up  

Posture and Breath

Spend 10 minutes abdominal breathing.

https://www.youtube.com/watch?v=mQmc8MGsqV4

 

The Functional Progression

FP1 x 10

FP2 x 10

FP3 x 10

https://www.youtube.com/watch?v=Lhi_X0KFcwU

 

For Quality

2 Rounds:

30 Seconds Lizard Stretch

10 Air Squats

12 DB Death March

https://www.youtube.com/watch?v=F6Zfe2tipO0

https://www.youtube.com/watch?v=xX9EqJV5sVI

https://www.youtube.com/watch?v=F852l_bQNbY

 

Strength

Keep today light to medium. Each set of eight is on each leg. We only perform lifts that we know we can make.

 

8-8-8 Back Rack Lunges

https://www.youtube.com/watch?v=q2lbzgpyHJo

 

 

Conditioning

Complete four, two-minute AMRAP rounds. You pick your own height for the inverted rows. Hold one kettlebell for the goblet squats. Kettlebell can be medium heavy.

 

4 Rounds, 2 Minute AMRAP:

10 Inverted Rows

12 KB Goblet Squats

Max Cal Row or AirDyne

-2 Minute Rest-

https://www.youtube.com/watch?v=WgngiXp4ohM

 

Accessory

3 x 12 Bulgarian Split Squats with Dumbbells

3 x 60 Seconds Each Side Deep Lizard Stretch

 

 

https://www.youtube.com/watch?v=IxcdVtQSUxA