I have pushed the hours up a bit, see how this week goes.
Keep the Z1 workouts chilled (avereage low zone 1) and super chilled on the Z1R workouts. We are training the body to workout at this stage
See you next week
Ron
Strength
**Remember it is not the weight but the movement we are training**
Fun Dynamic Warm-up 1 set, follow this video https://www.youtube.com/watch?v=5S1q6abG4AI should take about 9 min, do your best and have fun.
High knees
Lunge rotate
reverse lunge reach over top
side lunges
groin stretch
bodyweight squats
Skipping
Frankenstein walks
Frankenstein skips
Jumping jacks
gate swings
pogo hops
traveling inchworms
inch work back and forth
childs pose stretch
push-ups
Whole body 5 sets
Deadlift - 8-10 reps (70 - 115)lb max
Backward Lunges with Alternating Dumbell press-up - 8 per
Dumbbell plank rows - 8 10 per arm - low weight
45 sec rest
Abs 2 sets of
Plank with toe touch - 20 - https://www.youtube.com/watch?v=eiZ97v6bX9I
Bent arm plank on swiss ball - 60 sec - https://www.youtube.com/watch?v=-kDq47YsNDc
Single leg deadlift - 10 per side - https://www.youtube.com/watch?v=RX7FWz5P_4g
45sec rest
45sec rest
