ROLO Training - October 15th
If you're hitting this programming or rocking gear tag #roloathletics to be featured!
Full workout: (Click here to see ROLO scores/notes)
1: Warm up:
Tennis elbow stuff + Whatever you need for the day.
2: Glute Focus:
4 sets of: 8 Banded Side Laying Leg Raises (per side), controlled reps, NOT FAST. rest 10 seconds
8 Banded Hip Circles (per side), controlled reps, NOT FAST
rest 10 seconds
20-30 seconds Reverse Glute Raise Hold (Active Glute Squeeze)
rest 60 seconds
3: Barbell Front Rack Reverse Lunge
4x8 per leg, rest 3 minutes, moderate load
4: Prone Barbell Row
EMOM x 8 minutes 4 reps @ moderate load
5: Conditioning3 sets of:
15 seconds Max Cals on Ski Erg
10 Jumping Back Squats @ 95lbs
15 seconds Max Cals on AB
10 Burpees Over Bar
Slow Spin on bike x 3 minutes
It's a pretty chill day. Nothing crazy or complex. My body is feeling pretty beat up to so Im starting the day with a nice little hike with my dog.
If you need any demo videos go ahead and click the link next to Full workout.
Discount Codes:ROLO for 15% off @ Whoop
ROLO10 for 10% off @ Toto Wraps
ROLO10 for $10 off Jigsaw Massage
ROLO10 for $10 off @ Pure Meal Prep SD
ROLO20 for 20% off @ Past Parallel