WOW Week 1 October
Dr. Lance demos all of the movements in this week’s WOW.
Movement Prep – 2X through
- 1/2 Kneeling Dorsiflexion 10 reps dynamic
- Kang Squat progressions 10-12 reps
A Circuit – 3X through
- Sit to Stand Jump 8-10 reps
- Wall Ball Ab Sit up: Overhead touch to Wall Toss 20 reps
B Circuit – 3X through
- Sumo Stance Good Morning 8-10 reps
- TRX or Ring Plank Hold 30-45 sec
- Prone Reverse Flies with Dumbells 8-10 reps
- Conditioning Option – 2k steady state row
Skill Development: Squat, Week 1 October
Movement Prep
- Self Pelvic Reset 3 times for 2 sets
- Side Lying Hip CARS 5 times each direction each side 2 sets 4 pt.
- Quadruped—>Hip Hinge — >Feet (super slow Sun Sal) 5 times for 2 sets
Squat Workout (2-3 rounds depending on current strength level)
- Goddess Squat Hold 3 min
- Elevated Glute Bridge Marching 2 min
- Standing Single Leg Straight Leg Hold (each side) 1 min