WARM UP
- 200m run or 100 jump rope jumps or jumping jacks
- dynamic stretching/range of motion exercises (shoulder circles, vertical and horizontal arm swings, torso rotations, forward and side to side torso bends, forward-back and side to side leg swings)
- 8 each of: forward lunges, side lunges, regular pushups, bench dips, goodmornings, v-ups/crunches
SPECIFIC WARM UP
leg stability and balance
3 rounds, 1 minute each of:
- standing leg circles (left side)
- standing leg circles (right side)
- 3 or 5 single leg squats each leg, any variation
- rest
WOD
for time:
- 20 pushups, 5 goodmornings
- 15 pushups, 10 goodmornings
- 10 pushups, 15 goodmornings
- 5 pushups, 20 goodmornings
(You can replace the goodmornings with supermans if you start having trouble keeping your back straight or arched.)
* Side lunges:
The lateral component to this lunge variation will help strengthen your hip adductors (inner thighs) more.
- Start from a standing position with legs fully extended and shoulder width apart.
- Take one leg and step to the side until your feet are around 2 shoulder widths apart, bending this leg at the knee and hip, while keeping the knee of the other leg straight. Keep the knee of your lunging leg aligned with your foot.
- Lower your hips until your range of motion allows, then rise up and step back to your starting position.
- Do the same on the other side with the other leg, and that will be one repetition.
- The foot of the lunging leg can either face forward, towards the direction of your lunge, or any angle in between, but you must keep the lunging knee aligned with the foot. Also, keep your chest up, head facing the horizon.
This is a good description of the side lunge, with illustration. This can be done, as in our case, without weights. http://www.exrx.net/WeightExercises/GluteusMaximus/BBSideLunge.html
