10/08/2020

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) RX (50/35) CFC1 (35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold

-1:00 Rest b/t Sets-

FINISHER FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.

SCALING *Reps, Loading, Volume*… Sumo DB Romanian Deadlift -- we are looking for athletes to maintain the tempo for all 8 reps each set- we can scale the weight to allow for this, or for any athletes that need it, we can shorten the ROM on the Sumo RDL to allow athletes to maintain the proper POP DB See-Saw Row -- Athletes should be able to hold onto the DBs for all 24 reps (12 each arm), That might mean choosing a different weight than what they use for the RDL- and that’s all good! We can scale the weight, or if any of your athletes have a challenging time maintaining the BOR position, we can focus on performing the row on one side and then switch sides after completing all 12. New athletes can also lower the number to 16 reps to make the number more manageable. DB Hollow Flutter Kick -- We are looking for athletes to perform these unbroken each set- if any athlete has a hard time completing the flutter kick while holding the DB, we can lighten the load on the DB, or take it out completely! Superman Hold -- 1:00 might be a super long time for some of our more deconditioned athletes- we can scale this back to either accumulate as much time in the Superman hold in 1:00 each set, or prescribe a shorter time frame to hold!

*Movement Adjustments*... Sumo DB Romanian Deadlift -- Shorten the distance of the RDL by “raising the floor” with a plate or two giving a higher surface to Deadlift to. We can also sub a Goblet Squat for any athletes unable to hinge today. DB See-Saw Row -- We can substitute a Supported Bent Over Row and perform 12 reps on one arm and 12 reps on the other for any athletes that aren’t comfortable in the Bent Over position. SeeSaw Upright Rows can also be subbed here! DB Hollow Flutter Kick -- A Hollow Hold, or a Plank can be used as modifications if an athlete cannot perform Flutter Kicks. Superman Hold -- If unable to Superman hold the athlete can complete 1:00 or Alt. Bird Dogs or a :30/:30 Bird Dog Hold.