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Lift&Move@Home Workout #4

Prep:

  • Wrist Stretch – On hands and knees, then small rocking motions opening wrists in both directions
  • Neck Stretch – Nods, no’s, and slow circles
  • 10 Waiter Bows
  • 5/5 Cossack Stretch – Not a static stretch. Shift back and forth from side to side. Work on mobility and balance.

Warm-up: 3x

RFQ10

  • 10/10 Single-leg Box Squat – You can use a chair or a bench. You should try to go about as low as you can go under good control. 
  • Decline Push-ups – Be very aware of good form with decline push-ups. There should be no sag. If you can’t do a good decline push-up, do a regular push-up. If you can’t do a good regular push-up, do incline push-ups.

RFQ15

Lactate Intervals: 5x3x30/30

  • Truncated Burpees
  • Lateral Jumps
  • Jump Lunges or Alternating Rear-Reverse Lunges

Chassis Integrity: 4x

  • 20 Shoulder Taps
  • 10 Breaths Hollow Hold