A) Mobility

  • 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
  • B) 4-5 Rounds for Quality

  • 15 Romanian Deadlift
  • 10 / 10 One Leg Glute Bridge
  • 30s / 30s Starfish plank
  • 50 Hollow Fluter Kicks
  • 90s Rest

    C) 10 min EMOM

  • 4 Burpees
  • 6 Air Squats
  • 9 GTOH
  • Στο ιδιο λεπτο

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