12-23-20 COMP PREP Wednesday Recovery and Restoration

Good morning GGB! This Wednesday Recovery and Restoration is focusing on the hips.  Hip health is part of the Pillar of Strength (shoulders, core, hips). Take your time on round 1, increase your body awareness and find your threshold but do not push beyond it. 

Round 1: Hip flexibility stretches/ Yoga flow

2 Rounds of:

  • Wall Squat.  5 times. If this is your first, start with feet about 1 foot from the wall. Gradually move closer until you lose form, find your resistance.
  • Goblet squat stretch and hold with a plate. Hold for 1-2 minutes, don't cheat yourself. Remember to push your knees apart with your elbows. You can do this without a plate or substitute another object - kettle bell or for us Gen Xers an unabridged dictionary. 

Round 2: TABATA    20:10 8 Rounds

  • Banded Donkey Kick Right
  • Banded Fire Hydrant Right
  • Hip Thrusters
  • Banded Donkey Kick Left
  • Banded Fire Hydrant Left

Stretch and cool down. 

 


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