WOW Week 1 October

Dr. Lance demos all of the movements in this week’s WOW.

Movement Prep – 2X through
  1. 1/2 Kneeling Dorsiflexion 10 reps dynamic
  2. Kang Squat progressions 10-12 reps
A Circuit – 3X through
  1. Sit to Stand Jump 8-10 reps
  2. Wall Ball Ab Sit up: Overhead touch to Wall Toss 20 reps
B Circuit – 3X through
  1. Sumo Stance Good Morning 8-10 reps
  2. TRX or Ring Plank Hold 30-45 sec
  3. Prone Reverse Flies with Dumbells 8-10 reps
  4. Conditioning Option – 2k steady state row

Skill Development: Squat, Week 1 October

Movement Prep
  1. Self Pelvic Reset 3 times for 2 sets
  2. Side Lying Hip CARS 5 times each direction each side 2 sets 4 pt.
  3. Quadruped—>Hip Hinge — >Feet (super slow Sun Sal) 5 times for 2 sets
Squat Workout (2-3 rounds depending on current strength level)
  1. Goddess Squat Hold 3 min
  2. Elevated Glute Bridge Marching 2 min
  3. Standing Single Leg Straight Leg Hold (each side) 1 min