April 8, 2020
Day #27 – “Body Armor”
Body Armor
4 Giant Sets, Not for Score:
:30s Single Leg Hold (left)
:30s Single Arm Hold (right)
:30s Bird Dog (left)
:30s Bird Dog (right)
Rest as needed between sets.
Not for score, but for quality movement.
Single Leg Hold
Movement Demo – Video
- Single leg focus, training hip flexor/midline strength
- Be aware of our midline here… lock down the rib cage
- Extend knee as best as we can, while maintaining engaged back (avoid hyperextension)
Bird Dog
Movement Demo — Video
- If right arm comes up, left leg comes up
- Aim here is a straight line from raised fingers to toes
- Get “as long” as we can here
- Focus on keeping squared off at shoulders and hips – fight the rotation
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