Power Program: Wednesday 4.13.16

 In Power Program

Wednesday 4.13.16

A. 40 minutes at aerobic pace:
3 minute easy assault bike
10 Powell raise per side (light)
3 minute easy shuttle run/jog
:20 chin-over-bar hold
15 Triple unders
5 Back extensions (true back extensions, NOT hip extensions; unweighted)

B. Banded couch stretch (attach band to beam and loop around one leg under butt cheek; banded leg steps back and rests against box/bench in couch stretch position): 3 minutes per side
C. Banded ankle stretch (band around ankle, facing away from beam; drive banded knee forward while keeping foot flat and “floss” back and forth in this position): 3 minutes per side
D. T-spine opener on double lacrosse ball: 10 crunches in each position
NOTE: Put the double lax ball in mid/upper back at base of shoulderblades. Plant heels flat and tuck chin. Lift hips off ground, then proceed to do 10 “crunches” on the lax balls. Roll the balls higher on the back, repeat the crunches. Repeat one more time in the final, highest position underneath the traps.


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