Turkish Getups (https://youtu.be/saYKvqSscuY) Use anything you can (weight, can of soup, shoe). Focus on the quality of the reps. It says 4 sets, but if you’re short on time, cut it down to 2 or 3.
Glute Bridge (https://youtu.be/b6hV2AP6rkA) Really squeeze at the top. Add weight if desired. Try single leg to add a challenge.
Leg Lever (https://youtu.be/km2dz-3GhBk) Seated Leg Lift (https://youtu.be/sBhQxMfpuJU) Straddle Pulses (https://youtu.be/7MNNGqec0Dc) All of these options will be tough. Hamstring flexibility will be the limiting factor.
Turkish Getups
4 sets of 5 reps per side
20# Weight Vest (held by straps) 3 sets- 35# DB 1 set
6-8 Sets for quality – Did 8 @ Brown
16 Glute Bridges
12 Supermans
12 Straddle Pulse
Thanks Kevin!
Wu + M
Turkish getups-4sets x 5/side
Used a 20# dumbbell
8 set of quality
16 glute bridges
12 supermans
10 seated leg lifts
Turkish Getups
3 sets x 5 reps per side
2 sets w/ shoe, 1 w/ 25# DB
8 sets for quality
16 Glute bridges
12 super mans
10 seated leg lifts
Turkish getups- 3sets x 5/side
Used a 20# dumbbell for first set then shoe for 2 sets. Feeling weak.
8 sets for quality of:
16 Glute Bridges
12 Supermans
12 Straddle Pulses (hard)
50 Minute Yoga Session
Turkish Getups- 4 sets of 5/side
#20-20-25-30
8 sets for quality of:
16 Glute Bridges with #20
12 Supermans
12 Straddle & Pike Pulses each
Cashout:
100 Pike Pulses with ankle weights
50 Clapping PushUps (sets of 10)
65 Birthday Ruck Burpees for Bob
Thanks Coach!
WU & 15 mins MOB
Negative Pushups 3 sets x 5 (5 sec down)(2 min rest between sets)
Hold Practice ( first round did 30 sec hold then did 3 sets of 5 dips) (2 min rest between sets)
WOD
8 rounds for quality
15 glute bridges
12 supermans
8 leg levers
Calves pretty locked up from the run yesterday, took it easy
WOD AMRAP 24 min
15 pushups
30 situps
45 squats
Nice and easy pace. All unbroken
6 rds, 20 situps. 575 reps total.
4 min WU
1 min each:
Downward dog/Quad roll/Figure 4
Turkish getups:
4 sets of 5 reps/side – 8# DB
8 sets for quality:
15 Glute bridges
12 Supermans
8 Seated leg lifts
Time: 11:54
Warmup & Mobility
Pressed for time this morning, will do TGU on Saturday.
8R for quality
16 Glute Bridge
12 Supermans
10 Leg Levers
Tried the pulses. Tried the leg lifts. Did the levers. 😊
Turkish getups:
4 sets of 5 reps/side
20#-20#-35#-35#
6 Rounds
16 Glute Bridge 35#
12 Supermans
10 Straddle Pulse
Thanks Kevin!