Mobility
Band Distracted Hamstring Floss x 30 seconds per side
Band Distracted Ankle Pulse x 30 seconds per side
Bird Dogs x 10 reps per side
Glute Activation
Banded Straight Leg Raises x 5 reps + 20 second Iso Hold
Banded Clam Shells x 5 reps + 20 second Iso Hold
Banded Hip Bridges x 10 reps
followed by …
Warm-Up Flow
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Right Suitcase Carry x 25′
Sumo Stance Deadlift x 10 reps (slow and controlled)
Left Suitcase Carry x 25′
Goblet Hold Good Mornings x 10 reps
Overhead Carry x 50′
Ground to Overhead x 8-10 reps
A.
Every 2 minutes, for 10 minutes (5 sets):
Sumo Deadlift x 5 reps @ 70-75% of 1-RM”
B.
“Cindy”
As many rounds and reps in 20 minutes of:
5 Pull-Ups
10 Push Ups
15 Air Squats
C.
Five sets, for max quality reps, of:
Barbell Glute Bridge x 30 seconds
Rest 30 seconds
35-54: 165/115 lbs
55+: 135/85 lbs
Followed by…
Three sets, for max quality reps, of:
GHD Hip Extensions x 60 seconds
Rest 30 seconds
Athlete Notes:
You’ve got a CLASSIC benchmark workout today! Have fun with Cindy and feel free to tackle Cindy a variety of ways:
1 – Traditional Cindy (as written above)
2 – Strict Cindy (strict pull-ups)
3 – Partitioned Cindy (you did this back on August 10. 2022):
Complete as many rounds and reps as possible in 5 minutes of:
Pull-Ups x 5 reps
Push-Ups x 10 reps
Air Squats x 15 reps
Rest 2 minutes; Repeat for 4 sets and pick up where you left off
The goal for today is to get some good posterior strength work in and cap off the week with a bodyweight session. Adjust todays intensity based on how your body feels and get ready for our next cycle to begin on Monday!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Run Option
Complete 40 minutes of nonstop jogging performed at 75% of your Max Heart rate.