Goal: Active recovery, mobility under load, and enhanced blood flow
Main Density Circuit (3 Rounds)
Perform in sequence; rest 30 sec between rounds.
1. Bulgarian Split Squat – 20 DBs
8 reps per leg
→ Improves joint stability and perfusion without CNS load.
2. Incline Push-Up
12 reps, focus on scapular retraction and controlled tempo.
3. Banded Row
12 reps, full scapular retraction and squeeze.
4. Banded Romanian Deadlift (Black Band)
12 reps, full hip hinge, stretch emphasis.
5. Band Lateral Raise
15 reps, focus on scapular rhythm and deltoid activation.
6. Band Curl → Band Triceps Pushdown (Superset)
12 reps each, short rest (~15 sec).
Cash Out - Calisthenics:
Band Rear Fly - 2x12
Dynamic Front Lever x3
Planche Lean Push-Backs x3
Archer Push Ups - 1 set @ 5/5
Headbanger Pull Ups - 15 reps
AVG HR - 106 BPM
MAX HR - 124 BPM
Then, 2 mile recovery walk.
AVG HR - 107 BPM
MAX HR - 125 BPM
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