Sunday March 15 Week 2/8 Sunday 6 pm @ Raise the Bar Fitness
Goal: Learn how to listen to your body and explore strength in end range of motion, building confidence in your swing
Warmup:
Coach Directed
Seated Breath Rotations 3x each side
Jefferson Curls 4x
ROM Strength
keep rest to a minimum between exercises
Focus: Slow and controlled
RPE 5-8
3 ROUNDS
Tempo Elevated Split Squat 10 reps (5 each side)
5 sec pause in bottom
Back Bridge Pulse 30 reps
Banded Reverse Nordics 10 reps
Top-down Single arm Banded Wood Chops 15 reps
Power Work
1 min rest in between exercises
Focus: High intensity Explosive, use your breath to hold tension before delivering force
RPE 7-10
3 ROUNDS
Zercher Squat 8 reps
Split Stance Medball Rot Slam 12 reps (6 Each side)
KB Swing 20 reps
90 Degree box jump 10 Reps (5 each side)
Repeat
Challenge Finisher
Med Ball Partner Toss for time
5 min
