Foam Roll – Hamstrings, Glutes, lower back
Warm Up – (1 minute each for 1 to round)
Jog
Skip
Toy Soldiers
Hand Walks
Squat w/ Hamstring Stretch
Opposite Arm Swing
Workout – ( Perform 1 – 5 Rounds – Start 30 sec each exercise and build up to 1 minute each )
(If you do not have a rope, replace with any cardio exercise i.e…. Jumping jacks, Mountain climbers etc.)
Two hand KB Swing
Rope – Alt Waves
Dead Clean
Rope – In and Out Waves
Long Cycle Clean and Press
Rope – Double Waves
Two Hand Dead Squat
Rope – Inside and Outside Circles
Foam Roll – Same as above
Good Luck!
-Bill Waltzek