Session 8
20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
I loved all these they were great hips felt great.
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Jog 200m easy pace
100m hard
Jog 400m easy pace
100m hard
Jog 600m easy pace
100m hard
Jog 800m easy pace
100m hard
Jog 600m easy pace
100m hard
Jog 400m easy pace
100m hard
Jog 200m easy pace
100m hard
Walk 10 min cooldown
This was nice. I tried to keep my sprint to 21.3kmh. I actually started at 18.5 wasn’t sure then increased didn’t fall below 20.3 after that. Held 21kmh for 2-100’s.
TFlapTTT 