Benchmarks are done and the real work begins.
Day 3 is all about balance and rotation.
This won’t be terribly taxing on our cardiovascular system but it will push our single sided strength and balance. This kind of stuff will pay huge dividends for us as we get better at it.
NOTE: A movement demo video of all warm up and workout movements can be found at the bottom of the page.
WARM-UP
1 Round for Quality
- 10 Leg swings each leg
- 10 Squats
- 20 Heel to toe rolls
- 10 Reverse Lunges
- 20 Jump Ropes, Jumps in Place, or quick steps up to a box/stair
- 10 Alternating Front Lunges (5 ea. leg)
- 20 Jump Ropes, Jumps in Place, or quick steps up to a box/stair
B. 1 minute Samson Stretch each leg (https://youtu.be/qvjGfchYvrw)
WORKOUT OF THE DAY (WOD)
3 Rounds – 1 minute stations
- Alternating Front Lunges
- Russian Twists (Weighted or Unweighted)
- Single Leg Deadlifts Left Leg (Weighted or Unweighted)
- Single Leg Deadlifts Right Leg
- Jump Rope, Jump in place, or Quick Step Ups
- Rest
Complete 1 minute of alternating front lunges, then 1 minute of russian twists, 1 min of single leg deads on the left, 1 min on the right, 1 minute of jumping rope, and then 1 minute of rest. Then repeat 2 more times for a total workout length of 17 minutes (last rest minute not needed).
While I want you constantly moving, don’t worry about number of reps. Focus on PERFECT form every single movement and if it’s going well, then of course you can speed up.
There is no score today…instead IN COMMENTS let me know you completed it and if anything was a struggle!
COOLDOWN
- 1 minute each side in pigeon (https://youtu.be/tYY-cqNjuVA) or standing pigeon (https://youtu.be/V6hTXC3XAxs)
- 1 minute each side in spiderman stretch (https://youtu.be/oOZIjw75TKs)
PLEASE LOOK AT THE VIDEO BELOW FOR INSTRUCTION ON HOW TO COMPLETE ALL MOVEMENTS IN WARM-UP AND WORKOUT.
movement demo
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