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ALIGN Training: Wednesday, 8/4/2020

Single Leg/Midline & Stimulation


A. Warmup

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

3 sets of:

30 second hollow hold

30 second arch hold


B. Accessory: MIDLINE

Complete 3 sets of:

15 reps per side DB windshield wipers

15 reps per direction half kneeling KB/DB halo


C. Accessory: SINGLE LEG

Complete 3 sets of:

12 per leg front rack walking lunge, rest 30 seconds between sets


THEN…


Complete 3 sets of:

-with weight, if appropriate, Hook circle band (if you have it) around forefoot & bent knee. (Hook DB into your bent knee.

-Second exercise HERE.


Metabolic Conditioning

Every 2 minutes for 20 minutes: 6 burpee tuck jumps

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