WORKOUT OF THE DAY - 21st APRIL
'ONE FIRE'
10 DB Cleans
16-14-12-10-8
Pistols
KIT NEEDED
1 x DB or KB
AT HOME KIT:
Water bottle
Milk jug
Back Pack
SCALE
Scale pistols to Cossack squats or reverse lunges. Feel free to use some weight if these movements are easy but you don't quite have the pistol yet.
COACHES TIP
Use 2xDB/KB if you have it available or any at home weight is great. Let's keep the Cleans unbroken and the weight coming from the floor on each rep.
If using 1 weight you can either split the reps up per side OR go 10 on each arm before moving onto the pistols. Pistols are a VERY challenging gymnastics movement so please warm up your ankles and hips well before getting started.
20sec 90/90 hip rotations
20sec bottom of squat hold
20sec air squats (heels down) 20sec ankle stretch with weight
x3