May 4, 2020
WOD gia to spiti 23
- 5 / 5 knee rocks – hamstring stretch / το πόδι πατάει στην καρέκλα
- 5 / 5 1/4 squat foot elevated / 5 sec hold
- 10 / 10 Chest opener
- 10 Standing Y raises
- 5 Seated forward fold to groin stretch / 5 – 10sec hold
- 10 Frog rocks
- 5 / 5 Squat position with internal rotation
- 15 / 15 Clamshell plank
- 20 Prisoner Walking Lunges
- 10 / 10 One Leg Balance
- 7 Rolling Squat – hold 3 sec
- 10 Reverse burpees
- 25 Squat cross crunch
- 10 Reverse burpees
- 25 Squat cross crunch
- 50 Elevated glute bridge
- 10 Reverse burpees
- 25 Squat cross crunch
- 50 Elevated glute bridge
- 75 Double unders
- 5 Reverse burpees
- 25 Squat cross crunch
- 50 Elevated glute bridge
- 75 Double unders
- 100 Bulgarian Goat Bag Swings
- 10 Reverse burpees
- 25 Squat cross crunch
- 50 Elevated glute bridge
- 75 Double unders
- 100 Bulgarian Goat Bag Swings
- 150 Walking lunges
- 5 Reverse burpees
- 10 Squat cross crunch
- 5 Reverse burpees
- 10 Squat cross crunch
- 25 Elevated glute bridge
- 5 Reverse burpees
- 10 Squat cross crunch
- 25 Elevated glute bridge
- 50 Double unders
- 5 Reverse burpees
- 10 Squat cross crunch
- 25 Elevated glute bridge
- 50 Double unders
- 75 Bulgarian Goat Bag Swings
- 5 Reverse burpees
- 10 Squat cross crunch
- 25 Elevated glute bridge
- 50 Double unders
- 75 Bulgarian Goat Bag Swings
- 100 Walking lunges
- Saddle pose
- Pigeon pose
- Seated straddle
- Seated cross shin
A) Warm up
Mobility
Activations
B) For time but with good form
EMMANOUELA
LITTLE EMMY
C) Post workout stretch
2 λεπτά σε κάθε στάση
