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ALIGN Training: Thursday, 8/20/2020

Midline/Carry & Rebound

A. Warmup

Line drills: heel walk, toe walk, calf raises (bilateral, unilateral), lateral shuffling, carioca, skipping, butt kicks, high knees, inchworms, etc.

3 sets

30 second hollow hold

30 second arch hold


B. Accessory: MIDLINE

Complete 3 sets

30 weight shifts in pike off box (add in weight shifts from hand to hand or do handstand holds on wall)

30 total DB/KB Russian twists


C. Accessory: CARRY

Complete 4 sets

1 minute cross-body carry (heavier weight at side, lighter weight OH)

45 second goblet or MB carry

1 minute cross-body carry (heavier weight at side, lighter weight OH)

Rest 1 minute


MetCon

EMOM (every minute on the minute) x 9 minutes:

1st: 30 seconds no pushup burpees

2nd: 30 seconds skater jumps

3rd: 30 seconds pushups

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